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Navy bean vs Wild rice - In-Depth Nutrition Comparison

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The main differences between Navy bean and Wild rice

  • Navy bean is richer in Vitamin B1, and Folate, yet Wild rice is richer in Phosphorus, Zinc, Manganese, Vitamin B3, Vitamin C, Copper, Magnesium, and Vitamin B6.
  • Daily need coverage for Phosphorus from Wild rice is 48% higher.
  • Navy bean contains 3 times more Vitamin B1 than Wild rice. Navy bean contains 0.39mg of Vitamin B1, while Wild rice contains 0.115mg.

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

Infographic

Navy 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
Contains more Calcium +40%
Contains more Potassium +39.1%
Contains more Magnesium +75.2%
Contains more Copper +47.2%
Contains more Zinc +569.7%
Contains more Phosphorus +333%
Contains less Sodium -46.2%
Equal in Iron - 1.96
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 73% 5% 28% 73% 119% 25% 43% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Contains more Calcium +40%
Contains more Potassium +39.1%
Contains more Magnesium +75.2%
Contains more Copper +47.2%
Contains more Zinc +569.7%
Contains more Phosphorus +333%
Contains less Sodium -46.2%
Equal in Iron - 1.96

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
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +239.1%
Contains more Folate +38.9%
Contains more Vitamin A +375%
Contains more Vitamin B2 +21.9%
Contains more Vitamin B3 +451.9%
Contains more Vitamin B5 +30.2%
Contains more Vitamin B6 +104.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 1% 0% 0% 98% 50% 23% 50% 45% 0% 0% 99%
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 +239.1%
Contains more Folate +38.9%
Contains more Vitamin A +375%
Contains more Vitamin B2 +21.9%
Contains more Vitamin B3 +451.9%
Contains more Vitamin B5 +30.2%
Contains more Vitamin B6 +104.7%

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
35
Navy bean
39
Wild rice
Mineral Summary Score
45
Navy 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
37%
Navy bean
88%
Wild rice
Carbohydrates
13%
Navy bean
75%
Wild rice
Fats
3%
Navy 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.
Navy bean Wild rice
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy 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 - 6mg)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.3)
Which food is richer in minerals?
Wild rice
Wild rice is relatively richer in minerals
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in Sugar?
Navy bean
Navy bean is lower in Sugar (difference - 2.5g)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 0.071g)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 18)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Navy bean Wild rice Opinion
Calories 67 357 Wild rice
Protein 6.15 14.73 Wild rice
Fats 0.7 1.08 Wild rice
Vitamin C 18.8 0 Navy bean
Carbs 13.05 74.9 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.93 1.96 Wild rice
Calcium 15 21 Wild rice
Potassium 307 427 Wild rice
Magnesium 101 177 Wild rice
Sugar 2.5 Navy bean
Fiber 6.2 Wild rice
Copper 0.356 0.524 Wild rice
Zinc 0.89 5.96 Wild rice
Starch
Phosphorus 100 433 Wild rice
Sodium 13 7 Wild rice
Vitamin A 4 19 Wild rice
Vitamin E 0.82 Wild rice
Vitamin D 0 0
Vitamin B1 0.39 0.115 Navy bean
Vitamin B2 0.215 0.262 Wild rice
Vitamin B3 1.22 6.733 Wild rice
Vitamin B5 0.825 1.074 Wild rice
Vitamin B6 0.191 0.391 Wild rice
Vitamin B12 0 0
Vitamin K 1.9 Wild rice
Folate 132 95 Navy bean
Trans Fat 0 Wild rice
Saturated Fat 0.085 0.156 Navy bean
Monounsaturated Fat 0.052 0.159 Wild rice
Polyunsaturated fat 0.407 0.676 Wild rice
Tryptophan 0.064 0.179 Wild rice
Threonine 0.258 0.469 Wild rice
Isoleucine 0.273 0.618 Wild rice
Leucine 0.442 1.018 Wild rice
Lysine 0.35 0.629 Wild rice
Methionine 0.064 0.438 Wild rice
Phenylalanine 0.31 0.721 Wild rice
Valine 0.316 0.858 Wild rice
Histidine 0.172 0.384 Wild rice
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. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.