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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.

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.
Kidney beans raw
Kidney beans raw
9
:
1
Wild rice
Wild rice
Contains more Calcium +4666.7%
Contains more Iron +1266.7%
Contains more Magnesium +337.5%
Contains more Phosphorus +396.3%
Contains more Potassium +1292.1%
Contains more Zinc +108.2%
Contains more Copper +691.7%
Contains more Manganese +262.1%
Contains more Selenium +300%
Contains less Sodium -87.5%
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
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 +4666.7%
Contains more Iron +1266.7%
Contains more Magnesium +337.5%
Contains more Phosphorus +396.3%
Contains more Potassium +1292.1%
Contains more Zinc +108.2%
Contains more Copper +691.7%
Contains more Manganese +262.1%
Contains more Selenium +300%
Contains less Sodium -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.
Kidney beans raw
Kidney beans raw
8
:
2
Wild rice
Wild rice
Contains more Vitamin C +∞%
Contains more Vitamin B1 +917.3%
Contains more Vitamin B2 +151.7%
Contains more Vitamin B3 +60.1%
Contains more Vitamin B5 +406.5%
Contains more Vitamin B6 +194.1%
Contains more Folate +1415.4%
Contains more Vitamin K +3700%
Contains more Vitamin A +∞%
Equal in Vitamin E - 0.24
Kidney beans raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
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 C +∞%
Contains more Vitamin B1 +917.3%
Contains more Vitamin B2 +151.7%
Contains more Vitamin B3 +60.1%
Contains more Vitamin B5 +406.5%
Contains more Vitamin B6 +194.1%
Contains more Folate +1415.4%
Contains more Vitamin K +3700%
Contains more Vitamin A +∞%
Equal in Vitamin E - 0.24

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
4
:
1
Wild rice
Wild rice
Contains more Protein +491%
Contains more Fats +144.1%
Contains more Carbs +181.2%
Contains more Other +857.5%
Contains more Water +529.2%
Kidney beans raw
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 +491%
Contains more Fats +144.1%
Contains more Carbs +181.2%
Contains more Other +857.5%
Contains more Water +529.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
2
:
1
Wild rice
Wild rice
Contains more Monounsaturated Fat +28%
Contains more Polyunsaturated fat +114.6%
Contains less Saturated Fat -59.2%
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains more Monounsaturated Fat +28%
Contains more Polyunsaturated fat +114.6%
Contains less Saturated Fat -59.2%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Wild rice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
60%
Kidney beans raw
10%
Wild rice
Minerals Daily Need Coverage Score
130%
Kidney beans raw
21%
Wild rice

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 1.5g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.071g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.2)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.