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  6. Kidney beans raw vs. Wild rice

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

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What are the main differences between kidney beans raw and wild rice?

  • Kidney beans raw has more iron, copper, fiber, folate, phosphorus, vitamin B1, potassium, manganese, magnesium, and vitamin B6 than wild rice.
  • Kidney beans raw's daily need coverage for iron is 95% higher.
  • Wild rice has 15 times less folate than kidney beans raw. Kidney beans raw has 394µg of folate, while wild rice has 26µg.
  • Wild rice has a higher glycemic index (57) than kidney beans raw (22).

We used Beans, kidney, all types, mature seeds, raw and Wild rice, cooked types in this comparison.

Infographic

Kidney beans raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Contains more MagnesiumMagnesium +337.5%
Contains more CalciumCalcium +4666.7%
Contains more PotassiumPotassium +1292.1%
Contains more IronIron +1266.7%
Contains more CopperCopper +691.7%
Contains more ZincZinc +108.2%
Contains more PhosphorusPhosphorus +396.3%
Contains more ManganeseManganese +262.1%
Contains more SeleniumSelenium +300%
Contains less SodiumSodium -87.5%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 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% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +917.3%
Contains more Vitamin B2Vitamin B2 +151.7%
Contains more Vitamin B3Vitamin B3 +60.1%
Contains more Vitamin B5Vitamin B5 +406.5%
Contains more Vitamin B6Vitamin B6 +194.1%
Contains more Vitamin KVitamin K +3700%
Contains more FolateFolate +1415.4%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.24mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Wild rice DV% diff.
Iron 8.2mg 0.6mg 95%
Copper 0.958mg 0.121mg 93%
Folate 394µg 26µg 92%
Fiber 24.9g 1.8g 92%
Phosphorus 407mg 82mg 46%
Vitamin B1 0.529mg 0.052mg 40%
Protein 23.58g 3.99g 39%
Potassium 1406mg 101mg 38%
Manganese 1.021mg 0.282mg 32%
Magnesium 140mg 32mg 26%
Vitamin B6 0.397mg 0.135mg 20%
Vitamin K 19µg 0.5µg 15%
Calcium 143mg 3mg 14%
Vitamin B5 0.78mg 0.154mg 13%
Carbs 60.01g 21.34g 13%
Zinc 2.79mg 1.34mg 13%
Calories 333kcal 101kcal 12%
Vitamin B2 0.219mg 0.087mg 10%
Vitamin C 4.5mg 0mg 5%
Vitamin B3 2.06mg 1.287mg 5%
Selenium 3.2µg 0.8µg 4%
Choline 10.2mg 2%
Polyunsaturated fat 0.457g 0.213g 2%
Fats 0.83g 0.34g 1%
Sodium 24mg 3mg 1%
Net carbs 35.11g 19.54g N/A
Sugar 2.23g 0.73g N/A
Vitamin E 0.22mg 0.24mg 0%
Saturated fat 0.12g 0.049g 0%
Monounsaturated fat 0.064g 0.05g 0%
Tryptophan 0.279mg 0.049mg 0%
Threonine 0.992mg 0.127mg 0%
Isoleucine 1.041mg 0.167mg 0%
Leucine 1.882mg 0.276mg 0%
Lysine 1.618mg 0.17mg 0%
Methionine 0.355mg 0.119mg 0%
Phenylalanine 1.275mg 0.195mg 0%
Valine 1.233mg 0.232mg 0%
Histidine 0.656mg 0.104mg 0%
Fructose 0.2g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
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 ProteinProtein +491%
Contains more FatsFats +144.1%
Contains more CarbsCarbs +181.2%
Contains more OtherOther +857.5%
Contains more WaterWater +529.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains more Mono. FatMonounsaturated fat +28%
Contains more Poly. FatPolyunsaturated fat +114.6%
Contains less Sat. FatSaturated fat -59.2%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.