Baked beans vs. Wild rice — In-Depth Nutrition Comparison

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The main differences between baked beans and wild rice

Baked beans are richer in iron, fiber, selenium, potassium, vitamin B1, calcium, and folate, yet wild rice is richer in zinc.
Daily need coverage for sodium for baked beans is 18% higher.
Baked beans contain 40 times more saturated fat than wild rice. Baked beans contain 1.948g of saturated fat, while wild rice contains 0.049g.
Wild rice contains less sodium.
Baked beans have a lower glycemic index than wild rice.

Food types used in this article are Beans, baked, home prepared and Wild rice, cooked.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Baked beans

Wild rice

Contains more MagnesiumMagnesium	+34.4%
Contains more CalciumCalcium	+1933.3%
Contains more PotassiumPotassium	+254.5%
Contains more IronIron	+231.7%
Contains more CopperCopper	+31.4%
Contains more PhosphorusPhosphorus	+32.9%
Contains more SeleniumSelenium	+612.5%

Contains more ZincZinc	+83.6%
Contains less SodiumSodium	-99.3%
Contains more ManganeseManganese	+10.6%

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.

Baked beans

Wild rice

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+161.5%
Contains more FolateFolate	+84.6%

Contains more Vitamin B2Vitamin B2	+77.6%
Contains more Vitamin B3Vitamin B3	+215.4%
Contains more Vitamin B6Vitamin B6	+50%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.154mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Sodium	422mg	3mg	18%
Iron	1.99mg	0.6mg	17%
Fiber	5.5g	1.8g	15%
Selenium	5.7µg	0.8µg	9%
Saturated fat	1.948g	0.049g	9%
Potassium	358mg	101mg	8%
Vitamin B1	0.136mg	0.052mg	7%
Fats	5.15g	0.34g	7%
Calcium	61mg	3mg	6%
Folate	48µg	26µg	6%
Zinc	0.73mg	1.34mg	6%
Monounsaturated fat	2.133g	0.05g	5%
Vitamin B3	0.408mg	1.287mg	5%
Polyunsaturated fat	0.74g	0.213g	4%
Copper	0.159mg	0.121mg	4%
Phosphorus	109mg	82mg	4%
Vitamin B6	0.09mg	0.135mg	3%
Vitamin B2	0.049mg	0.087mg	3%
Protein	5.54g	3.99g	3%
Calories	155kcal	101kcal	3%
Magnesium	43mg	32mg	3%
Vitamin E		0.24mg	2%
Cholesterol	5mg	0mg	2%
Choline		10.2mg	2%
Manganese	0.255mg	0.282mg	1%
Vitamin C	1.1mg	0mg	1%
Carbs	21.63g	21.34g	0%
Net carbs	16.13g	19.54g	N/A
Sugar		0.73g	N/A
Vitamin B5	0.155mg	0.154mg	0%
Vitamin K		0.5µg	0%
Tryptophan	0.067mg	0.049mg	0%
Threonine	0.228mg	0.127mg	0%
Isoleucine	0.242mg	0.167mg	0%
Leucine	0.428mg	0.276mg	0%
Lysine	0.379mg	0.17mg	0%
Methionine	0.086mg	0.119mg	0%
Phenylalanine	0.287mg	0.195mg	0%
Valine	0.282mg	0.232mg	0%
Histidine	0.153mg	0.104mg	0%
Fructose		0.2g	0%