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

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How are broad beans and wild rice different?

Broad beans have more vitamin C, iron, folate, fiber, vitamin B1, and vitamin A; however, wild rice is richer in vitamin B6, zinc, and copper.
Broad beans cover your daily need for vitamin C, 22% more than wild rice.
Broad beans have 90 times more vitamin A than wild rice. Broad beans have 270IU of vitamin A, while wild rice has 3IU.
Broad beans have a higher glycemic index. The glycemic index of broad beans is 79, while the glycemic index of wild rice is 57.

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

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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.

Broad beans

Wild rice

Contains more CalciumCalcium	+500%
Contains more PotassiumPotassium	+91.1%
Contains more IronIron	+150%
Contains more SeleniumSelenium	+25%

Contains more CopperCopper	+101.7%
Contains more ZincZinc	+185.1%
Contains more PhosphorusPhosphorus	+12.3%
Contains less SodiumSodium	-92.7%

~equal in Magnesium ~32mg

~equal in Manganese ~0.282mg

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 beans

Wild rice

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+146.2%
Contains more FolateFolate	+123.1%

Contains more Vitamin B5Vitamin B5	+133.3%
Contains more Vitamin B6Vitamin B6	+365.5%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.087mg

~equal in Vitamin B3 ~1.287mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	19.8mg	0mg	22%
Iron	1.5mg	0.6mg	11%
Folate	58µg	26µg	8%
Vitamin B6	0.029mg	0.135mg	8%
Zinc	0.47mg	1.34mg	8%
Fiber	3.6g	1.8g	7%
Copper	0.06mg	0.121mg	7%
Vitamin B1	0.128mg	0.052mg	6%
Carbs	10.1g	21.34g	4%
Potassium	193mg	101mg	3%
Vitamin A	14µg	0µg	2%
Choline		10.2mg	2%
Vitamin B5	0.066mg	0.154mg	2%
Protein	4.8g	3.99g	2%
Vitamin E		0.24mg	2%
Calories	62kcal	101kcal	2%
Sodium	41mg	3mg	2%
Calcium	18mg	3mg	2%
Polyunsaturated fat	0.303g	0.213g	1%
Manganese	0.261mg	0.282mg	1%
Vitamin B3	1.2mg	1.287mg	1%
Phosphorus	73mg	82mg	1%
Fats	0.5g	0.34g	0%
Net carbs	6.5g	19.54g	N/A
Magnesium	31mg	32mg	0%
Sugar		0.73g	N/A
Selenium	1µg	0.8µg	0%
Vitamin B2	0.09mg	0.087mg	0%
Vitamin K		0.5µg	0%
Saturated fat	0.142g	0.049g	0%
Monounsaturated fat	0.02g	0.05g	0%
Tryptophan	0.048mg	0.049mg	0%
Threonine	0.178mg	0.127mg	0%
Isoleucine	0.215mg	0.167mg	0%
Leucine	0.37mg	0.276mg	0%
Lysine	0.313mg	0.17mg	0%
Methionine	0.037mg	0.119mg	0%
Phenylalanine	0.195mg	0.195mg	0%
Valine	0.235mg	0.232mg	0%
Histidine	0.115mg	0.104mg	0%
Fructose		0.2g	0%