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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
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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" 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 Iron +318.4%
Contains more Calcium +581%
Contains more Potassium +229.3%
Contains more Copper +82.8%
Contains more Magnesium +26.4%
Contains more Zinc +113.6%
Contains less Sodium -70.8%
Equal in Phosphorus - 433
Kidney bean
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 308% 43% 125% 100% 320% 77% 175% 4%
Wild rice
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Contains more Iron +318.4%
Contains more Calcium +581%
Contains more Potassium +229.3%
Contains more Copper +82.8%
Contains more Magnesium +26.4%
Contains more Zinc +113.6%
Contains less Sodium -70.8%
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 Vitamin K +900%
Contains more Folate +314.7%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 15% 0% 5% 0% 133% 51% 39% 47% 92% 0% 48% 296%
Wild rice
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 17% 0% 29% 61% 127% 65% 91% 0% 5% 72%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +360%
Contains more Vitamin K +900%
Contains more Folate +314.7%
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

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
60
Kidney bean
39
Wild rice
Mineral Summary Score
143
Kidney bean
96
Wild rice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
141%
Kidney bean
88%
Wild rice
Carbohydrates
60%
Kidney bean
75%
Wild rice
Fats
4%
Kidney bean
5%
Wild rice

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney bean Wild rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

Nutrient Kidney bean Wild rice Opinion
Calories 333 357 Wild rice
Protein 23.58 14.73 Kidney bean
Fats 0.83 1.08 Wild rice
Vitamin C 4.5 0 Kidney bean
Carbs 60.01 74.9 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 8.2 1.96 Kidney bean
Calcium 143 21 Kidney bean
Potassium 1406 427 Kidney bean
Magnesium 140 177 Wild rice
Sugar 2.23 2.5 Kidney bean
Fiber 24.9 6.2 Kidney bean
Copper 0.958 0.524 Kidney bean
Zinc 2.79 5.96 Wild rice
Starch
Phosphorus 407 433 Wild rice
Sodium 24 7 Wild rice
Vitamin A 0 19 Wild rice
Vitamin E 0.22 0.82 Wild rice
Vitamin D 0 0
Vitamin B1 0.529 0.115 Kidney bean
Vitamin B2 0.219 0.262 Wild rice
Vitamin B3 2.06 6.733 Wild rice
Vitamin B5 0.78 1.074 Wild rice
Vitamin B6 0.397 0.391 Kidney bean
Vitamin B12 0 0
Vitamin K 19 1.9 Kidney bean
Folate 394 95 Kidney bean
Trans Fat 0 Wild rice
Saturated Fat 0.12 0.156 Kidney bean
Monounsaturated Fat 0.064 0.159 Wild rice
Polyunsaturated fat 0.457 0.676 Wild rice
Tryptophan 0.279 0.179 Kidney bean
Threonine 0.992 0.469 Kidney bean
Isoleucine 1.041 0.618 Kidney bean
Leucine 1.882 1.018 Kidney bean
Lysine 1.618 0.629 Kidney bean
Methionine 0.355 0.438 Wild rice
Phenylalanine 1.275 0.721 Kidney bean
Valine 1.233 0.858 Kidney bean
Histidine 0.656 0.384 Kidney bean
Fructose

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.