Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Bean vs Wild rice - In-Depth Nutrition Comparison

Compare

Significant differences between Bean and Wild rice

  • Bean has more Folate, Vitamin B1, Selenium, Copper, Iron, Fiber, Potassium, and Calcium, however Wild rice is richer in Vitamin B3, and Zinc.
  • Bean covers your daily Folate needs 108% more than Wild rice.
  • Wild rice has 10 times less Selenium than Bean. Bean has 27.9µg of Selenium, while Wild rice has 2.8µg.

Specific food types used in this comparison are Beans, pinto, mature seeds, raw and Wild rice, raw.

Infographic

Bean vs Wild rice infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
4
:
Contains more Calcium +438.1%
Contains more Iron +158.7%
Contains more Potassium +226.2%
Contains more Copper +70.4%
Contains less Sodium -41.7%
Contains more Zinc +161.4%
Equal in Magnesium - 177
Equal in Phosphorus - 433
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Contains more Calcium +438.1%
Contains more Iron +158.7%
Contains more Potassium +226.2%
Contains more Copper +70.4%
Contains less Sodium -41.7%
Contains more Zinc +161.4%
Equal in Magnesium - 177
Equal in Phosphorus - 433

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
5
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +520%
Contains more Vitamin B6 +21.2%
Contains more Folate +452.6%
Contains more Vitamin K +194.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +290.5%
Contains more Vitamin B2 +23.6%
Contains more Vitamin B3 +473.5%
Contains more Vitamin B5 +36.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +520%
Contains more Vitamin B6 +21.2%
Contains more Folate +452.6%
Contains more Vitamin K +194.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +290.5%
Contains more Vitamin B2 +23.6%
Contains more Vitamin B3 +473.5%
Contains more Vitamin B5 +36.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bean Wild rice
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bean Wild rice Opinion
Net carbs 47.05g 68.7g Wild rice
Protein 21.42g 14.73g Bean
Fats 1.23g 1.08g Bean
Carbs 62.55g 74.9g Wild rice
Calories 347kcal 357kcal Wild rice
Starch 34.17g g Bean
Fructose 0g g Bean
Sugar 2.11g 2.5g Bean
Fiber 15.5g 6.2g Bean
Calcium 113mg 21mg Bean
Iron 5.07mg 1.96mg Bean
Magnesium 176mg 177mg Wild rice
Phosphorus 411mg 433mg Wild rice
Potassium 1393mg 427mg Bean
Sodium 12mg 7mg Wild rice
Zinc 2.28mg 5.96mg Wild rice
Copper 0.893mg 0.524mg Bean
Vitamin A 0IU 19IU Wild rice
Vitamin E 0.21mg 0.82mg Wild rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.3mg 0mg Bean
Vitamin B1 0.713mg 0.115mg Bean
Vitamin B2 0.212mg 0.262mg Wild rice
Vitamin B3 1.174mg 6.733mg Wild rice
Vitamin B5 0.785mg 1.074mg Wild rice
Vitamin B6 0.474mg 0.391mg Bean
Folate 525µg 95µg Bean
Vitamin B12 0µg 0µg
Vitamin K 5.6µg 1.9µg Bean
Tryptophan 0.237mg 0.179mg Bean
Threonine 0.81mg 0.469mg Bean
Isoleucine 0.871mg 0.618mg Bean
Leucine 1.558mg 1.018mg Bean
Lysine 1.356mg 0.629mg Bean
Methionine 0.259mg 0.438mg Wild rice
Phenylalanine 1.095mg 0.721mg Bean
Valine 0.998mg 0.858mg Bean
Histidine 0.556mg 0.384mg Bean
Cholesterol 0mg 0mg
Trans Fat 0g g Wild rice
Saturated Fat 0.235g 0.156g Wild rice
Monounsaturated Fat 0.229g 0.159g Bean
Polyunsaturated fat 0.407g 0.676g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Wild rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
70
Bean
39
Wild rice
Mineral Summary Score
126
Bean
96
Wild rice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
129%
Bean
88%
Wild rice
Carbohydrates
63%
Bean
75%
Wild rice
Fats
6%
Bean
5%
Wild rice

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.079g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.5)
Which food is lower in Sugar?
Bean
Bean is lower in Sugar (difference - 0.39g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 24)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.