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Baked beans vs Wild rice - In-Depth Nutrition Comparison

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Summary of differences between Baked beans and Wild rice

  • Baked beans have less Zinc, Manganese, Phosphorus, Copper, Vitamin B3, Magnesium, Vitamin B6, Vitamin B5, and Vitamin B2 than Wild rice.
  • Wild rice covers your daily need of Zinc 48% more than Baked beans.
  • Baked beans have 60 times more Sodium than Wild rice. While Baked beans have 422mg of Sodium, Wild rice has only 7mg.

These are the specific foods used in this comparison Beans, baked, home prepared and Wild rice, raw.

Infographic

Baked beans 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
Contains more Calcium +190.5%
Contains more Magnesium +311.6%
Contains more Phosphorus +297.2%
Contains more Potassium +19.3%
Contains less Sodium -98.3%
Contains more Zinc +716.4%
Contains more Copper +229.6%
Equal in Iron - 1.96
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 19% 75% 31% 47% 32% 56% 20% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Contains more Calcium +190.5%
Contains more Magnesium +311.6%
Contains more Phosphorus +297.2%
Contains more Potassium +19.3%
Contains less Sodium -98.3%
Contains more Zinc +716.4%
Contains more Copper +229.6%
Equal in Iron - 1.96

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
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +18.3%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +434.7%
Contains more Vitamin B3 +1550.2%
Contains more Vitamin B5 +592.9%
Contains more Vitamin B6 +334.4%
Contains more Folate +97.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 4% 34% 12% 8% 10% 21% 36% 0% 0%
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 +18.3%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +434.7%
Contains more Vitamin B3 +1550.2%
Contains more Vitamin B5 +592.9%
Contains more Vitamin B6 +334.4%
Contains more Folate +97.9%

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.
Baked beans Wild rice
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Baked beans Wild rice Opinion
Net carbs 16.13g 68.7g Wild rice
Protein 5.54g 14.73g Wild rice
Fats 5.15g 1.08g Baked beans
Carbs 21.63g 74.9g Wild rice
Calories 155kcal 357kcal Wild rice
Starch g g
Fructose g g
Sugar g 2.5g Baked beans
Fiber 5.5g 6.2g Wild rice
Calcium 61mg 21mg Baked beans
Iron 1.99mg 1.96mg Baked beans
Magnesium 43mg 177mg Wild rice
Phosphorus 109mg 433mg Wild rice
Potassium 358mg 427mg Wild rice
Sodium 422mg 7mg Wild rice
Zinc 0.73mg 5.96mg Wild rice
Copper 0.159mg 0.524mg Wild rice
Vitamin A 0IU 19IU Wild rice
Vitamin E mg 0.82mg Wild rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.1mg 0mg Baked beans
Vitamin B1 0.136mg 0.115mg Baked beans
Vitamin B2 0.049mg 0.262mg Wild rice
Vitamin B3 0.408mg 6.733mg Wild rice
Vitamin B5 0.155mg 1.074mg Wild rice
Vitamin B6 0.09mg 0.391mg Wild rice
Folate 48µg 95µg Wild rice
Vitamin B12 0µg 0µg
Vitamin K µg 1.9µg Wild rice
Tryptophan 0.067mg 0.179mg Wild rice
Threonine 0.228mg 0.469mg Wild rice
Isoleucine 0.242mg 0.618mg Wild rice
Leucine 0.428mg 1.018mg Wild rice
Lysine 0.379mg 0.629mg Wild rice
Methionine 0.086mg 0.438mg Wild rice
Phenylalanine 0.287mg 0.721mg Wild rice
Valine 0.282mg 0.858mg Wild rice
Histidine 0.153mg 0.384mg Wild rice
Cholesterol 5mg 0mg Wild rice
Trans Fat 0g g Wild rice
Saturated Fat 1.948g 0.156g Wild rice
Monounsaturated Fat 2.133g 0.159g Baked beans
Polyunsaturated fat 0.74g 0.676g Baked beans

Which food is preferable for your diet?

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

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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
10
Baked beans
39
Wild rice
Mineral Summary Score
41
Baked beans
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
33%
Baked beans
88%
Wild rice
Carbohydrates
22%
Baked beans
75%
Wild rice
Fats
24%
Baked beans
5%
Wild rice

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 415mg)
Which food is lower in Cholesterol?
Wild rice
Wild rice is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 1.792g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.8)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Baked beans
Baked beans is lower in glycemic index (difference - 17)
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.

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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.