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

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Significant differences between green bean raw and wild rice raw

  • Green bean raw has more vitamin K; however, wild rice raw is richer in phosphorus, zinc, copper, manganese, vitamin B3, magnesium, vitamin B6, vitamin B5, and folate.
  • Wild rice raw covers your daily phosphorus needs 56% more than green bean raw.
  • Wild rice raw has 23 times less vitamin K than green bean raw. Green bean raw has 43µg of vitamin K, while wild rice raw has 1.9µg.
  • Wild rice raw has a higher glycemic index. The glycemic index of wild rice raw is 57, while the glycemic index of green bean raw is 20.

Specific food types used in this comparison are Beans, snap, green, raw and Wild rice, raw.

Infographic

Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 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 CalciumCalcium +76.2%
Contains less SodiumSodium -14.3%
Contains more MagnesiumMagnesium +608%
Contains more PotassiumPotassium +102.4%
Contains more IronIron +90.3%
Contains more CopperCopper +659.4%
Contains more ZincZinc +2383.3%
Contains more PhosphorusPhosphorus +1039.5%
Contains more ManganeseManganese +515.3%
Contains more SeleniumSelenium +366.7%

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
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 AVitamin A +3400%
Contains more Vitamin KVitamin K +2163.2%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +40.2%
Contains more Vitamin B2Vitamin B2 +151.9%
Contains more Vitamin B3Vitamin B3 +817.3%
Contains more Vitamin B5Vitamin B5 +377.3%
Contains more Vitamin B6Vitamin B6 +177.3%
Contains more FolateFolate +187.9%
Contains more CholineCholine +128.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 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 +1063.9%
Contains more ProteinProtein +704.9%
Contains more FatsFats +390.9%
Contains more CarbsCarbs +974.6%
Contains more OtherOther +131.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 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 -67.9%
Contains more Mono. FatMonounsaturated fat +1490%
Contains more Poly. FatPolyunsaturated fat +498.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
21% 9% 36% 34%
Starch: 0.88 g
Sucrose: 0.36 g
Glucose: 1.51 g
Fructose: 1.39 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +86.1%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Green bean raw Wild rice raw
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Green bean raw Wild rice raw DV% diff.
Phosphorus 38mg 433mg 56%
Zinc 0.24mg 5.96mg 52%
Copper 0.069mg 0.524mg 51%
Manganese 0.216mg 1.329mg 48%
Vitamin B3 0.734mg 6.733mg 37%
Magnesium 25mg 177mg 36%
Vitamin K 43µg 1.9µg 34%
Protein 1.83g 14.73g 26%
Carbs 6.97g 74.9g 23%
Vitamin B6 0.141mg 0.391mg 19%
Vitamin B5 0.225mg 1.074mg 17%
Calories 31kcal 357kcal 16%
Folate 33µg 95µg 16%
Vitamin C 12.2mg 0mg 14%
Fiber 2.7g 6.2g 14%
Vitamin B2 0.104mg 0.262mg 12%
Iron 1.03mg 1.96mg 12%
Potassium 211mg 427mg 6%
Choline 15.3mg 35mg 4%
Vitamin A 35µg 1µg 4%
Polyunsaturated fat 0.113g 0.676g 4%
Selenium 0.6µg 2.8µg 4%
Vitamin B1 0.082mg 0.115mg 3%
Vitamin E 0.41mg 0.82mg 3%
Calcium 37mg 21mg 2%
Fructose 1.39g 2%
Fats 0.22g 1.08g 1%
Net carbs 4.27g 68.7g N/A
Sugar 3.26g 2.5g N/A
Starch 0.88g 0%
Sodium 6mg 7mg 0%
Saturated fat 0.05g 0.156g 0%
Monounsaturated fat 0.01g 0.159g 0%
Tryptophan 0.019mg 0.179mg 0%
Threonine 0.079mg 0.469mg 0%
Isoleucine 0.066mg 0.618mg 0%
Leucine 0.112mg 1.018mg 0%
Lysine 0.088mg 0.629mg 0%
Methionine 0.022mg 0.438mg 0%
Phenylalanine 0.067mg 0.721mg 0%
Valine 0.09mg 0.858mg 0%
Histidine 0.034mg 0.384mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green bean raw Wild rice raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
23%
Green bean raw
37%
Wild rice raw
Minerals Daily Need Coverage Score
16%
Green bean raw
96%
Wild rice raw

Comparison summary

Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 0.76g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $1.8)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food contains less Sodium?
Green bean raw
Green bean raw contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Green bean raw
Green bean raw is lower in Saturated fat (difference - 0.106g)
Which food is lower in glycemic index?
Green bean raw
Green bean raw is lower in glycemic index (difference - 37)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.