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  6. Baked beans vs. Wild rice raw

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

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Summary of differences between baked beans and wild rice raw

  • Baked beans have less zinc, manganese, phosphorus, copper, vitamin B3, magnesium, vitamin B6, vitamin B5, and vitamin B2 than wild rice raw.
  • Wild rice raw covers your daily need for zinc, 48% more than baked beans.
  • Baked beans have 60 times more sodium than wild rice raw. While baked beans have 422mg of sodium, wild rice raw has only 7mg.
  • The glycemic index of wild rice raw is higher.

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

Infographic

Baked 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
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 +190.5%
Contains more SeleniumSelenium +103.6%
Contains more MagnesiumMagnesium +311.6%
Contains more PotassiumPotassium +19.3%
Contains more CopperCopper +229.6%
Contains more ZincZinc +716.4%
Contains more PhosphorusPhosphorus +297.2%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +421.2%
~equal in Iron ~1.96mg

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.
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
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 B1Vitamin B1 +18.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +434.7%
Contains more Vitamin B3Vitamin B3 +1550.2%
Contains more Vitamin B5Vitamin B5 +592.9%
Contains more Vitamin B6Vitamin B6 +334.4%
Contains more FolateFolate +97.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 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 FatsFats +376.9%
Contains more WaterWater +739.8%
Contains more OtherOther +64.1%
Contains more ProteinProtein +165.9%
Contains more CarbsCarbs +246.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 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 more Mono. FatMonounsaturated fat +1241.5%
Contains less Sat. FatSaturated fat -92%
~equal in Polyunsaturated fat ~0.676g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Baked beans Wild rice raw
Lower in Cholesterol ok
Lower in Sodium 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 raw DV% diff.
Zinc 0.73mg 5.96mg 48%
Manganese 0.255mg 1.329mg 47%
Phosphorus 109mg 433mg 46%
Copper 0.159mg 0.524mg 41%
Vitamin B3 0.408mg 6.733mg 40%
Magnesium 43mg 177mg 32%
Vitamin B6 0.09mg 0.391mg 23%
Sodium 422mg 7mg 18%
Vitamin B5 0.155mg 1.074mg 18%
Protein 5.54g 14.73g 18%
Carbs 21.63g 74.9g 18%
Vitamin B2 0.049mg 0.262mg 16%
Folate 48µg 95µg 12%
Calories 155kcal 357kcal 10%
Saturated fat 1.948g 0.156g 8%
Choline 35mg 6%
Fats 5.15g 1.08g 6%
Monounsaturated fat 2.133g 0.159g 5%
Selenium 5.7µg 2.8µg 5%
Vitamin E 0.82mg 5%
Calcium 61mg 21mg 4%
Fiber 5.5g 6.2g 3%
Vitamin K 1.9µg 2%
Vitamin B1 0.136mg 0.115mg 2%
Cholesterol 5mg 0mg 2%
Potassium 358mg 427mg 2%
Vitamin C 1.1mg 0mg 1%
Net carbs 16.13g 68.7g N/A
Iron 1.99mg 1.96mg 0%
Sugar 2.5g N/A
Vitamin A 0µg 1µg 0%
Polyunsaturated fat 0.74g 0.676g 0%
Tryptophan 0.067mg 0.179mg 0%
Threonine 0.228mg 0.469mg 0%
Isoleucine 0.242mg 0.618mg 0%
Leucine 0.428mg 1.018mg 0%
Lysine 0.379mg 0.629mg 0%
Methionine 0.086mg 0.438mg 0%
Phenylalanine 0.287mg 0.721mg 0%
Valine 0.282mg 0.858mg 0%
Histidine 0.153mg 0.384mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Baked beans Wild rice raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
Baked beans
37%
Wild rice raw
Minerals Daily Need Coverage Score
39%
Baked beans
96%
Wild rice raw

Comparison summary

Which food is lower in Cholesterol?
Wild rice raw
Wild rice raw is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 415mg)
Which food is lower in Saturated fat?
Wild rice raw
Wild rice raw is lower in Saturated fat (difference - 1.792g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $1.8)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw 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

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