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Kidney bean vs Wild rice - In-Depth Nutrition Comparison

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A recap on differences between Kidney bean and Wild rice

  • Kidney bean is higher in Iron, Fiber, Folate, Copper, Vitamin B1, Potassium, and Vitamin K, yet Wild rice is higher in Vitamin B3, Zinc, and Manganese.
  • Kidney bean covers your daily Iron needs 78% more than Wild rice.
  • Kidney bean contains 10 times more Vitamin K than Wild rice. While Kidney bean contains 19µg of Vitamin K, Wild rice contains only 1.9µg.

Food varieties used in this article are Beans, kidney, all types, mature seeds, raw and Wild rice, raw.

Infographic

Kidney 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Kidney bean
Kidney bean
4
:
4
Wild rice
Wild rice
Contains more Calcium +581%
Contains more Iron +318.4%
Contains more Potassium +229.3%
Contains more Copper +82.8%
Contains more Magnesium +26.4%
Contains less Sodium -70.8%
Contains more Zinc +113.6%
Equal in Phosphorus - 433
Kidney bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Contains more Calcium +581%
Contains more Iron +318.4%
Contains more Potassium +229.3%
Contains more Copper +82.8%
Contains more Magnesium +26.4%
Contains less Sodium -70.8%
Contains more Zinc +113.6%
Equal in Phosphorus - 433

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Kidney bean
Kidney bean
5
:
5
Wild rice
Wild rice
Contains more Vitamin C +∞%
Contains more Vitamin B1 +360%
Contains more Folate +314.7%
Contains more Vitamin K +900%
Contains more Vitamin A +∞%
Contains more Vitamin E +272.7%
Contains more Vitamin B2 +19.6%
Contains more Vitamin B3 +226.8%
Contains more Vitamin B5 +37.7%
Equal in Vitamin B6 - 0.391
Kidney bean
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 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +360%
Contains more Folate +314.7%
Contains more Vitamin K +900%
Contains more Vitamin A +∞%
Contains more Vitamin E +272.7%
Contains more Vitamin B2 +19.6%
Contains more Vitamin B3 +226.8%
Contains more Vitamin B5 +37.7%
Equal in Vitamin B6 - 0.391

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney bean
Kidney bean
3
:
2
Wild rice
Wild rice
Contains more Protein +60.1%
Contains more Water +51.4%
Contains more Other +150.3%
Contains more Fats +30.1%
Contains more Carbs +24.8%
Kidney bean
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
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 Protein +60.1%
Contains more Water +51.4%
Contains more Other +150.3%
Contains more Fats +30.1%
Contains more Carbs +24.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney bean
Kidney bean
1
:
2
Wild rice
Wild rice
Contains less Saturated Fat -23.1%
Contains more Monounsaturated Fat +148.4%
Contains more Polyunsaturated fat +47.9%
Kidney bean
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: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Contains less Saturated Fat -23.1%
Contains more Monounsaturated Fat +148.4%
Contains more Polyunsaturated fat +47.9%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kidney bean Wild rice
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kidney bean Wild rice Opinion
Net carbs 35.11g 68.7g Wild rice
Protein 23.58g 14.73g Kidney bean
Fats 0.83g 1.08g Wild rice
Carbs 60.01g 74.9g Wild rice
Calories 333kcal 357kcal Wild rice
Sugar 2.23g 2.5g Kidney bean
Fiber 24.9g 6.2g Kidney bean
Calcium 143mg 21mg Kidney bean
Iron 8.2mg 1.96mg Kidney bean
Magnesium 140mg 177mg Wild rice
Phosphorus 407mg 433mg Wild rice
Potassium 1406mg 427mg Kidney bean
Sodium 24mg 7mg Wild rice
Zinc 2.79mg 5.96mg Wild rice
Copper 0.958mg 0.524mg Kidney bean
Vitamin A 0IU 19IU Wild rice
Vitamin A RAE 0µg 1µg Wild rice
Vitamin E 0.22mg 0.82mg Wild rice
Vitamin C 4.5mg 0mg Kidney bean
Vitamin B1 0.529mg 0.115mg Kidney bean
Vitamin B2 0.219mg 0.262mg Wild rice
Vitamin B3 2.06mg 6.733mg Wild rice
Vitamin B5 0.78mg 1.074mg Wild rice
Vitamin B6 0.397mg 0.391mg Kidney bean
Folate 394µg 95µg Kidney bean
Vitamin K 19µg 1.9µg Kidney bean
Tryptophan 0.279mg 0.179mg Kidney bean
Threonine 0.992mg 0.469mg Kidney bean
Isoleucine 1.041mg 0.618mg Kidney bean
Leucine 1.882mg 1.018mg Kidney bean
Lysine 1.618mg 0.629mg Kidney bean
Methionine 0.355mg 0.438mg Wild rice
Phenylalanine 1.275mg 0.721mg Kidney bean
Valine 1.233mg 0.858mg Kidney bean
Histidine 0.656mg 0.384mg Kidney bean
Saturated Fat 0.12g 0.156g Kidney bean
Monounsaturated Fat 0.064g 0.159g Wild rice
Polyunsaturated fat 0.457g 0.676g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney bean 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
60%
Kidney bean
39%
Wild rice
Minerals Daily Need Coverage Score
143%
Kidney bean
96%
Wild rice

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 17mg)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.2)
Which food is lower in Sugar?
Kidney bean
Kidney bean is lower in Sugar (difference - 0.27g)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 0.036g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 35)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Kidney bean - 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/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.