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  6. Broad bean raw vs. Wild rice raw

Broad bean raw vs. Wild rice raw — In-Depth Nutrition Comparison

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Differences between broad bean raw and wild rice raw

  • Broad bean raw has more vitamin K and folate, while wild rice raw has more zinc, phosphorus, magnesium, manganese, vitamin B3, vitamin B6, vitamin B5, and copper.
  • Wild rice raw's daily need coverage for zinc is 45% higher.
  • Wild rice raw contains 22 times less vitamin K than broad bean raw. Broad bean raw contains 40.9µg of vitamin K, while wild rice raw contains 1.9µg.
  • Wild rice raw has a lower glycemic index. The glycemic index of wild rice raw is 57, while the glycemic index of broad bean raw is 79.

The food types used in this comparison are Beans, fava, in pod, raw and Wild rice, raw.

Infographic

Broad bean raw 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
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 +76.2%
Contains more MagnesiumMagnesium +436.4%
Contains more PotassiumPotassium +28.6%
Contains more IronIron +26.5%
Contains more CopperCopper +30.3%
Contains more ZincZinc +496%
Contains more PhosphorusPhosphorus +235.7%
Contains less SodiumSodium -72%
Contains more ManganeseManganese +101.1%
Contains more SeleniumSelenium +250%

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 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 AVitamin A +1600%
Contains more Vitamin EVitamin E +41.5%
Contains more Vitamin B1Vitamin B1 +15.7%
Contains more Vitamin KVitamin K +2052.6%
Contains more FolateFolate +55.8%
Contains more Vitamin B3Vitamin B3 +199.4%
Contains more Vitamin B5Vitamin B5 +377.3%
Contains more Vitamin B6Vitamin B6 +276%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.262mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broad bean raw Wild rice raw DV% diff.
Zinc 1mg 5.96mg 45%
Phosphorus 129mg 433mg 43%
Magnesium 33mg 177mg 34%
Vitamin K 40.9µg 1.9µg 33%
Manganese 0.661mg 1.329mg 29%
Vitamin B3 2.249mg 6.733mg 28%
Vitamin B6 0.104mg 0.391mg 22%
Carbs 17.63g 74.9g 19%
Vitamin B5 0.225mg 1.074mg 17%
Copper 0.402mg 0.524mg 14%
Protein 7.92g 14.73g 14%
Calories 88kcal 357kcal 13%
Folate 148µg 95µg 13%
Choline 35mg 6%
Fiber 7.5g 6.2g 5%
Iron 1.55mg 1.96mg 5%
Vitamin C 3.7mg 0mg 4%
Selenium 0.8µg 2.8µg 4%
Potassium 332mg 427mg 3%
Polyunsaturated fat 0.342g 0.676g 2%
Vitamin B1 0.133mg 0.115mg 2%
Vitamin B2 0.29mg 0.262mg 2%
Calcium 37mg 21mg 2%
Vitamin A 17µg 1µg 2%
Vitamin E 1.16mg 0.82mg 2%
Fats 0.73g 1.08g 1%
Sodium 25mg 7mg 1%
Net carbs 10.13g 68.7g N/A
Sugar 9.21g 2.5g N/A
Saturated fat 0.118g 0.156g 0%
Monounsaturated fat 0.104g 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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 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 ProteinProtein +86%
Contains more FatsFats +47.9%
Contains more CarbsCarbs +324.8%
Contains more OtherOther +36.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 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 -24.4%
Contains more Mono. FatMonounsaturated fat +52.9%
Contains more Poly. FatPolyunsaturated fat +97.7%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.