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  6. Kidney beans raw vs. Wild rice raw

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

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A recap on differences between kidney beans raw and wild rice raw

  • Kidney beans raw is higher in iron, fiber, folate, copper, vitamin B1, potassium, and vitamin K, yet wild rice raw is higher in vitamin B3, zinc, and manganese.
  • Kidney beans raw covers your daily iron needs 78% more than wild rice raw.
  • Kidney beans raw contains 10 times more vitamin K than wild rice raw. While kidney beans raw contains 19µg of vitamin K, wild rice raw contains only 1.9µg.
  • The glycemic index of kidney beans raw is lower.

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

Infographic

Kidney beans raw vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +581%
Contains more PotassiumPotassium +229.3%
Contains more IronIron +318.4%
Contains more CopperCopper +82.8%
Contains more SeleniumSelenium +14.3%
Contains more MagnesiumMagnesium +26.4%
Contains more ZincZinc +113.6%
Contains less SodiumSodium -70.8%
Contains more ManganeseManganese +30.2%
~equal in Phosphorus ~433mg

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +360%
Contains more Vitamin KVitamin K +900%
Contains more FolateFolate +314.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +272.7%
Contains more Vitamin B2Vitamin B2 +19.6%
Contains more Vitamin B3Vitamin B3 +226.8%
Contains more Vitamin B5Vitamin B5 +37.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.391mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Wild rice raw DV% diff.
Iron 8.2mg 1.96mg 78%
Folate 394µg 95µg 75%
Fiber 24.9g 6.2g 75%
Copper 0.958mg 0.524mg 48%
Vitamin B1 0.529mg 0.115mg 35%
Zinc 2.79mg 5.96mg 29%
Potassium 1406mg 427mg 29%
Vitamin B3 2.06mg 6.733mg 29%
Protein 23.58g 14.73g 18%
Vitamin K 19µg 1.9µg 14%
Manganese 1.021mg 1.329mg 13%
Calcium 143mg 21mg 12%
Magnesium 140mg 177mg 9%
Choline 35mg 6%
Vitamin B5 0.78mg 1.074mg 6%
Carbs 60.01g 74.9g 5%
Vitamin C 4.5mg 0mg 5%
Phosphorus 407mg 433mg 4%
Vitamin E 0.22mg 0.82mg 4%
Vitamin B2 0.219mg 0.262mg 3%
Polyunsaturated fat 0.457g 0.676g 1%
Calories 333kcal 357kcal 1%
Selenium 3.2µg 2.8µg 1%
Sodium 24mg 7mg 1%
Fats 0.83g 1.08g 0%
Net carbs 35.11g 68.7g N/A
Sugar 2.23g 2.5g N/A
Vitamin A 0µg 1µg 0%
Vitamin B6 0.397mg 0.391mg 0%
Saturated fat 0.12g 0.156g 0%
Monounsaturated fat 0.064g 0.159g 0%
Tryptophan 0.279mg 0.179mg 0%
Threonine 0.992mg 0.469mg 0%
Isoleucine 1.041mg 0.618mg 0%
Leucine 1.882mg 1.018mg 0%
Lysine 1.618mg 0.629mg 0%
Methionine 0.355mg 0.438mg 0%
Phenylalanine 1.275mg 0.721mg 0%
Valine 1.233mg 0.858mg 0%
Histidine 0.656mg 0.384mg 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
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 ProteinProtein +60.1%
Contains more WaterWater +51.4%
Contains more OtherOther +150.3%
Contains more FatsFats +30.1%
Contains more CarbsCarbs +24.8%

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 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -23.1%
Contains more Mono. FatMonounsaturated fat +148.4%
Contains more Poly. FatPolyunsaturated fat +47.9%

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 raw - 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.