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  6. Beans vs. Wild rice raw

Beans vs. Wild rice raw — In-Depth Nutrition Comparison

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What are the differences between beans and wild rice raw?

  • The amount of phosphorus, zinc, vitamin B3, copper, magnesium, iron, vitamin B6, folate, and vitamin B2 in wild rice raw is higher than in beans.
  • Wild rice raw's daily need coverage for phosphorus is 47% more.
  • Beans have a lower glycemic index (33) than wild rice raw (57).

We used Beans, baked, canned, no salt added and Wild rice, raw types in this article.

Infographic

Beans vs Wild rice raw 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beans
Beans
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +138.1%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +60.7%
Contains more MagnesiumMagnesium +453.1%
Contains more PotassiumPotassium +44.3%
Contains more IronIron +575.9%
Contains more CopperCopper +154.4%
Contains more ZincZinc +325.7%
Contains more PhosphorusPhosphorus +316.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beans
Beans
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin B1Vitamin B1 +30.4%
Contains more Vitamin EVitamin E +446.7%
Contains more Vitamin B2Vitamin B2 +336.7%
Contains more Vitamin B3Vitamin B3 +1465.8%
Contains more Vitamin B6Vitamin B6 +200.8%
Contains more Vitamin KVitamin K +137.5%
Contains more FolateFolate +295.8%
Contains more CholineCholine +13.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Wild rice raw DV% diff.
Manganese 1.329mg 58%
Phosphorus 104mg 433mg 47%
Zinc 1.4mg 5.96mg 41%
Vitamin B3 0.43mg 6.733mg 39%
Magnesium 32mg 177mg 35%
Copper 0.206mg 0.524mg 35%
Iron 0.29mg 1.96mg 21%
Vitamin B5 1.074mg 21%
Protein 4.8g 14.73g 20%
Vitamin B6 0.13mg 0.391mg 20%
Folate 24µg 95µg 18%
Carbs 20.49g 74.9g 18%
Vitamin B2 0.06mg 0.262mg 16%
Calories 105kcal 357kcal 13%
Potassium 296mg 427mg 4%
Vitamin E 0.15mg 0.82mg 4%
Polyunsaturated fat 0.172g 0.676g 3%
Selenium 4.5µg 2.8µg 3%
Vitamin B1 0.15mg 0.115mg 3%
Fiber 5.5g 6.2g 3%
Calcium 50mg 21mg 3%
Vitamin C 3.1mg 0mg 3%
Fats 0.4g 1.08g 1%
Vitamin K 0.8µg 1.9µg 1%
Choline 30.8mg 35mg 1%
Net carbs 14.99g 68.7g N/A
Sugar 7.78g 2.5g N/A
Sodium 1mg 7mg 0%
Vitamin A 5µg 1µg 0%
Saturated fat 0.103g 0.156g 0%
Monounsaturated fat 0.035g 0.159g 0%
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more WaterWater +835.6%
Contains more OtherOther +11.8%
Contains more ProteinProtein +206.9%
Contains more FatsFats +170%
Contains more CarbsCarbs +265.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -34%
Contains more Mono. FatMonounsaturated fat +354.3%
Contains more Poly. FatPolyunsaturated fat +293%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Wild rice raw - 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.