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  6. Kidney beans vs. Wild rice

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

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What are the differences between kidney beans and wild rice?

  • The amount of folate, iron, fiber, copper, vitamin B1, potassium, phosphorus, vitamin K, and manganese in kidney beans is higher than in wild rice.
  • Kidney beans's daily need coverage for folate is 26% more.
  • Wild rice contains 17 times less vitamin K than kidney beans. Kidney beans contains 8.4µg of vitamin K, while wild rice contains 0.5µg.
  • Kidney beans has a lower glycemic index (22) than wild rice (57).

We used Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Wild rice, cooked types in this article.

Infographic

Kidney beans 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 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
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 +31.3%
Contains more CalciumCalcium +1066.7%
Contains more PotassiumPotassium +301%
Contains more IronIron +270%
Contains more CopperCopper +78.5%
Contains more PhosphorusPhosphorus +68.3%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +52.5%
Contains more SeleniumSelenium +37.5%
Contains more ZincZinc +34%

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 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
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 +207.7%
Contains more Vitamin B5Vitamin B5 +42.9%
Contains more Vitamin KVitamin K +1580%
Contains more FolateFolate +400%
Contains more CholineCholine +199%
Contains more Vitamin EVitamin E +700%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +122.7%
Contains more Vitamin B6Vitamin B6 +12.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans Wild rice DV% diff.
Folate 130µg 26µg 26%
Iron 2.22mg 0.6mg 20%
Fiber 6.4g 1.8g 18%
Copper 0.216mg 0.121mg 11%
Vitamin B1 0.16mg 0.052mg 9%
Protein 8.67g 3.99g 9%
Potassium 405mg 101mg 9%
Phosphorus 138mg 82mg 8%
Vitamin K 8.4µg 0.5µg 7%
Manganese 0.43mg 0.282mg 6%
Choline 30.5mg 10.2mg 4%
Vitamin B3 0.578mg 1.287mg 4%
Calcium 35mg 3mg 3%
Zinc 1mg 1.34mg 3%
Magnesium 42mg 32mg 2%
Vitamin B2 0.058mg 0.087mg 2%
Vitamin B5 0.22mg 0.154mg 1%
Vitamin B6 0.12mg 0.135mg 1%
Calories 127kcal 101kcal 1%
Selenium 1.1µg 0.8µg 1%
Vitamin E 0.03mg 0.24mg 1%
Vitamin C 1.2mg 0mg 1%
Fats 0.5g 0.34g 0%
Carbs 22.8g 21.34g 0%
Net carbs 16.4g 19.54g N/A
Sugar 0.32g 0.73g N/A
Sodium 1mg 3mg 0%
Saturated fat 0.073g 0.049g 0%
Monounsaturated fat 0.039g 0.05g 0%
Polyunsaturated fat 0.278g 0.213g 0%
Tryptophan 0.104mg 0.049mg 0%
Threonine 0.319mg 0.127mg 0%
Isoleucine 0.41mg 0.167mg 0%
Leucine 0.736mg 0.276mg 0%
Lysine 0.607mg 0.17mg 0%
Methionine 0.113mg 0.119mg 0%
Phenylalanine 0.511mg 0.195mg 0%
Valine 0.5mg 0.232mg 0%
Histidine 0.238mg 0.104mg 0%
Fructose 0.2g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 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 +117.3%
Contains more FatsFats +47.1%
Contains more OtherOther +172.5%
Contains more WaterWater +10.4%
~equal in Carbs ~21.34g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 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 Poly. FatPolyunsaturated fat +30.5%
Contains less Sat. FatSaturated fat -32.9%
Contains more Mono. FatMonounsaturated fat +28.2%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.