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  6. Navy bean raw vs. Wild rice raw

Navy bean raw vs. Wild rice raw — In-Depth Nutrition Comparison

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The main differences between navy bean raw and wild rice raw

  • Navy bean raw is richer in vitamin B1, vitamin C, and folate, yet wild rice raw is richer in phosphorus, zinc, manganese, vitamin B3, copper, magnesium, and vitamin B6.
  • Daily need coverage for phosphorus for wild rice raw is 48% higher.
  • Navy bean raw has a lower glycemic index than wild rice raw.

Food types used in this article are Beans, navy, mature seeds, sprouted, raw and Wild rice, raw.

Infographic

Navy bean 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 MagnesiumMagnesium +75.2%
Contains more CalciumCalcium +40%
Contains more PotassiumPotassium +39.1%
Contains more CopperCopper +47.2%
Contains more ZincZinc +569.7%
Contains more PhosphorusPhosphorus +333%
Contains less SodiumSodium -46.2%
Contains more ManganeseManganese +225.7%
Contains more SeleniumSelenium +366.7%
~equal in Iron ~1.96mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 +239.1%
Contains more FolateFolate +38.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +21.9%
Contains more Vitamin B3Vitamin B3 +451.9%
Contains more Vitamin B5Vitamin B5 +30.2%
Contains more Vitamin B6Vitamin B6 +104.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Wild rice raw DV% diff.
Phosphorus 100mg 433mg 48%
Zinc 0.89mg 5.96mg 46%
Manganese 0.408mg 1.329mg 40%
Vitamin B3 1.22mg 6.733mg 34%
Fiber 6.2g 25%
Vitamin B1 0.39mg 0.115mg 23%
Vitamin C 18.8mg 0mg 21%
Carbs 13.05g 74.9g 21%
Copper 0.356mg 0.524mg 19%
Magnesium 101mg 177mg 18%
Protein 6.15g 14.73g 17%
Vitamin B6 0.191mg 0.391mg 15%
Calories 67kcal 357kcal 15%
Folate 132µg 95µg 9%
Choline 35mg 6%
Vitamin E 0.82mg 5%
Vitamin B5 0.825mg 1.074mg 5%
Potassium 307mg 427mg 4%
Selenium 0.6µg 2.8µg 4%
Vitamin B2 0.215mg 0.262mg 4%
Polyunsaturated fat 0.407g 0.676g 2%
Vitamin K 1.9µg 2%
Calcium 15mg 21mg 1%
Fats 0.7g 1.08g 1%
Net carbs 13.05g 68.7g N/A
Iron 1.93mg 1.96mg 0%
Sugar 2.5g N/A
Sodium 13mg 7mg 0%
Vitamin A 0µg 1µg 0%
Saturated fat 0.085g 0.156g 0%
Monounsaturated fat 0.052g 0.159g 0%
Tryptophan 0.064mg 0.179mg 0%
Threonine 0.258mg 0.469mg 0%
Isoleucine 0.273mg 0.618mg 0%
Leucine 0.442mg 1.018mg 0%
Lysine 0.35mg 0.629mg 0%
Methionine 0.064mg 0.438mg 0%
Phenylalanine 0.31mg 0.721mg 0%
Valine 0.316mg 0.858mg 0%
Histidine 0.172mg 0.384mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 WaterWater +920%
Contains more ProteinProtein +139.5%
Contains more FatsFats +54.3%
Contains more CarbsCarbs +473.9%
Contains more OtherOther +61.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 -45.5%
Contains more Mono. FatMonounsaturated fat +205.8%
Contains more Poly. FatPolyunsaturated fat +66.1%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.