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  6. Broad bean vs. Wild rice

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

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How are Broad bean and Wild rice different?

  • Broad bean has more Vitamin C, Iron, Folate, Fiber, and Vitamin B1, however, Wild rice is richer in Vitamin B6, Zinc, and Copper.
  • Broad bean covers your daily need of Vitamin C 22% more than Wild rice.
  • Broad bean has 3 times more Iron than Wild rice. Broad bean has 1.5mg of Iron, while Wild rice has 0.6mg.

Broadbeans, immature seeds, cooked, boiled, drained, without salt and Wild rice, cooked types were used in this article.

Infographic

Broad bean vs Wild rice 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.
Broad bean
Broad bean
4
:
6
Wild rice
Wild rice
Contains more Calcium +500%
Contains more Iron +150%
Contains more Potassium +91.1%
Contains more Selenium +25%
Contains more Phosphorus +12.3%
Contains less Sodium -92.7%
Contains more Zinc +185.1%
Contains more Copper +101.7%
Equal in Magnesium - 32
Equal in Manganese - 0.282
Broad bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 57% 23% 32% 18% 6% 13% 20% 35% 6%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +500%
Contains more Iron +150%
Contains more Potassium +91.1%
Contains more Selenium +25%
Contains more Phosphorus +12.3%
Contains less Sodium -92.7%
Contains more Zinc +185.1%
Contains more Copper +101.7%
Equal in Magnesium - 32
Equal in Manganese - 0.282

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.
Broad bean
Broad bean
5
:
5
Wild rice
Wild rice
Contains more Vitamin A +8900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +146.2%
Contains more Folate +123.1%
Contains more Vitamin B5 +133.3%
Contains more Vitamin B6 +365.5%
Equal in Vitamin B2 - 0.087
Equal in Vitamin B3 - 1.287
Broad bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 0% 0% 66% 32% 21% 23% 4% 7% 44% 0% 0%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin A +8900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +146.2%
Contains more Folate +123.1%
Contains more Vitamin B5 +133.3%
Contains more Vitamin B6 +365.5%
Equal in Vitamin B2 - 0.087
Equal in Vitamin B3 - 1.287

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broad bean
Broad bean
4
:
1
Wild rice
Wild rice
Contains more Protein +20.3%
Contains more Fats +47.1%
Contains more Water +13.2%
Contains more Other +125%
Contains more Carbs +111.3%
Broad bean
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 g
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more Protein +20.3%
Contains more Fats +47.1%
Contains more Water +13.2%
Contains more Other +125%
Contains more Carbs +111.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broad bean
Broad bean
1
:
2
Wild rice
Wild rice
Contains more Polyunsaturated fat +42.3%
Contains less Saturated Fat -65.5%
Contains more Monounsaturated Fat +150%
Broad bean
31% 4% 65%
Saturated Fat: 0.142 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.303 g
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains more Polyunsaturated fat +42.3%
Contains less Saturated Fat -65.5%
Contains more Monounsaturated Fat +150%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broad bean Wild rice
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Broad bean Wild rice Opinion
Net carbs 6.5g 19.54g Wild rice
Protein 4.8g 3.99g Broad bean
Fats 0.5g 0.34g Broad bean
Carbs 10.1g 21.34g Wild rice
Calories 62kcal 101kcal Wild rice
Fructose 0.2g Wild rice
Sugar 0.73g Broad bean
Fiber 3.6g 1.8g Broad bean
Calcium 18mg 3mg Broad bean
Iron 1.5mg 0.6mg Broad bean
Magnesium 31mg 32mg Wild rice
Phosphorus 73mg 82mg Wild rice
Potassium 193mg 101mg Broad bean
Sodium 41mg 3mg Wild rice
Zinc 0.47mg 1.34mg Wild rice
Copper 0.06mg 0.121mg Wild rice
Manganese 0.261mg 0.282mg Wild rice
Selenium 1µg 0.8µg Broad bean
Vitamin A 270IU 3IU Broad bean
Vitamin A RAE 14µg 0µg Broad bean
Vitamin E 0.24mg Wild rice
Vitamin C 19.8mg 0mg Broad bean
Vitamin B1 0.128mg 0.052mg Broad bean
Vitamin B2 0.09mg 0.087mg Broad bean
Vitamin B3 1.2mg 1.287mg Wild rice
Vitamin B5 0.066mg 0.154mg Wild rice
Vitamin B6 0.029mg 0.135mg Wild rice
Folate 58µg 26µg Broad bean
Vitamin K 0.5µg Wild rice
Tryptophan 0.048mg 0.049mg Wild rice
Threonine 0.178mg 0.127mg Broad bean
Isoleucine 0.215mg 0.167mg Broad bean
Leucine 0.37mg 0.276mg Broad bean
Lysine 0.313mg 0.17mg Broad bean
Methionine 0.037mg 0.119mg Wild rice
Phenylalanine 0.195mg 0.195mg
Valine 0.235mg 0.232mg Broad bean
Histidine 0.115mg 0.104mg Broad bean
Saturated Fat 0.142g 0.049g Wild rice
Monounsaturated Fat 0.02g 0.05g Wild rice
Polyunsaturated fat 0.303g 0.213g Broad bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broad bean Wild rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
18%
Broad bean
10%
Wild rice
Minerals Daily Need Coverage Score
21%
Broad bean
21%
Wild rice

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 38mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.093g)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 22)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $0.6)
Which food is lower in Sugar?
Broad bean
Broad bean is lower in Sugar (difference - 0.73g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
Which food is richer in vitamins?
?
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. Broad bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/nutrients
  2. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.