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Bean vs Wild rice - In-Depth Nutrition Comparison

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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
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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 Iron +158.7%
Contains more Calcium +438.1%
Contains more Potassium +226.2%
Contains more Copper +70.4%
Contains more Zinc +161.4%
Contains less Sodium -41.7%
Equal in Magnesium - 177
Equal in Phosphorus - 433
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 191% 34% 123% 126% 298% 63% 177% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Contains more Iron +158.7%
Contains more Calcium +438.1%
Contains more Potassium +226.2%
Contains more Copper +70.4%
Contains more Zinc +161.4%
Contains less Sodium -41.7%
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 Vitamin K +194.7%
Contains more Folate +452.6%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 21% 0% 5% 0% 179% 49% 23% 48% 110% 0% 14% 394%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 17% 0% 29% 61% 127% 65% 91% 0% 5% 72%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +520%
Contains more Vitamin B6 +21.2%
Contains more Vitamin K +194.7%
Contains more Folate +452.6%
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 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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.