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  6. Navy beans vs. Wild rice

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

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What are the differences between navy beans and wild rice?

  • The amount of fiber, folate, iron, vitamin B1, manganese, copper, phosphorus, potassium, calcium, and choline in navy beans is higher than in wild rice.
  • Navy beans' daily need coverage for fiber is 35% more.
  • Wild rice contains 23 times less calcium than navy beans. Navy beans contain 69mg of calcium, while wild rice contains 3mg.
  • Navy beans have a lower glycemic index (39) than wild rice (57).

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

Infographic

Navy 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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
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 +65.6%
Contains more CalciumCalcium +2200%
Contains more PotassiumPotassium +285.1%
Contains more IronIron +293.3%
Contains more CopperCopper +73.6%
Contains more PhosphorusPhosphorus +75.6%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +86.9%
Contains more SeleniumSelenium +262.5%
Contains more ZincZinc +30.1%

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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
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 +355.8%
Contains more Vitamin B5Vitamin B5 +72.7%
Contains more Vitamin KVitamin K +20%
Contains more FolateFolate +438.5%
Contains more CholineCholine +338.2%
Contains more Vitamin EVitamin E +2300%
Contains more Vitamin B2Vitamin B2 +31.8%
Contains more Vitamin B3Vitamin B3 +98.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.135mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy beans Wild rice DV% diff.
Fiber 10.5g 1.8g 35%
Folate 140µg 26µg 29%
Iron 2.36mg 0.6mg 22%
Vitamin B1 0.237mg 0.052mg 15%
Manganese 0.527mg 0.282mg 11%
Copper 0.21mg 0.121mg 10%
Phosphorus 144mg 82mg 9%
Potassium 389mg 101mg 8%
Protein 8.23g 3.99g 8%
Calcium 69mg 3mg 7%
Choline 44.7mg 10.2mg 6%
Starch 15.4g 6%
Magnesium 53mg 32mg 5%
Selenium 2.9µg 0.8µg 4%
Vitamin B3 0.649mg 1.287mg 4%
Zinc 1.03mg 1.34mg 3%
Vitamin B5 0.266mg 0.154mg 2%
Polyunsaturated fat 0.49g 0.213g 2%
Calories 140kcal 101kcal 2%
Vitamin B2 0.066mg 0.087mg 2%
Vitamin E 0.01mg 0.24mg 2%
Carbs 26.05g 21.34g 2%
Vitamin C 0.9mg 0mg 1%
Fats 0.62g 0.34g 0%
Net carbs 15.55g 19.54g N/A
Sugar 0.37g 0.73g N/A
Sodium 0mg 3mg 0%
Vitamin B6 0.138mg 0.135mg 0%
Vitamin K 0.6µg 0.5µg 0%
Saturated fat 0.098g 0.049g 0%
Monounsaturated fat 0.142g 0.05g 0%
Tryptophan 0.1mg 0.049mg 0%
Threonine 0.289mg 0.127mg 0%
Isoleucine 0.387mg 0.167mg 0%
Leucine 0.7mg 0.276mg 0%
Lysine 0.52mg 0.17mg 0%
Methionine 0.111mg 0.119mg 0%
Phenylalanine 0.471mg 0.195mg 0%
Valine 0.504mg 0.232mg 0%
Histidine 0.206mg 0.104mg 0%
Fructose 0g 0.2g 0%
Omega-3 - ALA 0.177g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 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 +106.3%
Contains more FatsFats +82.4%
Contains more CarbsCarbs +22.1%
Contains more OtherOther +222.5%
Contains more WaterWater +15.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 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 Mono. FatMonounsaturated fat +184%
Contains more Poly. FatPolyunsaturated fat +130%
Contains less Sat. FatSaturated fat -50%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
98% 2%
Starch: 15.4 g
Sucrose: 0.37 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
45% 27% 27%
Starch: 0 g
Sucrose: 0.33 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +12.1%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.