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  6. Green bean vs. Wild rice raw

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

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Differences between Green bean and Wild rice raw

  • Green bean has more Vitamin K, while Wild rice raw has more Phosphorus, Zinc, Copper, Manganese, Vitamin B3, Magnesium, Vitamin B6, Vitamin B5, and Iron.
  • Wild rice raw's daily need coverage for Phosphorus is 58% higher.
  • Wild rice raw contains 25 times less Vitamin K than Green bean. Green bean contains 47.9µg of Vitamin K, while Wild rice raw contains 1.9µg.

The food types used in this comparison are Beans, snap, green, cooked, boiled, drained, without salt and Wild rice, raw.

Infographic

Green bean 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.
Green bean
Green bean
2
:
8
Wild rice raw
Wild rice raw
Contains more Calcium +109.5%
Contains less Sodium -85.7%
Contains more Iron +201.5%
Contains more Magnesium +883.3%
Contains more Phosphorus +1393.1%
Contains more Potassium +192.5%
Contains more Zinc +2284%
Contains more Copper +819.3%
Contains more Manganese +366.3%
Contains more Selenium +1300%
Green bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Contains more Calcium +109.5%
Contains less Sodium -85.7%
Contains more Iron +201.5%
Contains more Magnesium +883.3%
Contains more Phosphorus +1393.1%
Contains more Potassium +192.5%
Contains more Zinc +2284%
Contains more Copper +819.3%
Contains more Manganese +366.3%
Contains more Selenium +1300%

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.
Green bean
Green bean
3
:
7
Wild rice raw
Wild rice raw
Contains more Vitamin A +3231.6%
Contains more Vitamin C +∞%
Contains more Vitamin K +2421.1%
Contains more Vitamin E +78.3%
Contains more Vitamin B1 +55.4%
Contains more Vitamin B2 +170.1%
Contains more Vitamin B3 +996.6%
Contains more Vitamin B5 +1351.4%
Contains more Vitamin B6 +598.2%
Contains more Folate +187.9%
Green bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin A +3231.6%
Contains more Vitamin C +∞%
Contains more Vitamin K +2421.1%
Contains more Vitamin E +78.3%
Contains more Vitamin B1 +55.4%
Contains more Vitamin B2 +170.1%
Contains more Vitamin B3 +996.6%
Contains more Vitamin B5 +1351.4%
Contains more Vitamin B6 +598.2%
Contains more Folate +187.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Green bean
Green bean
1
:
4
Wild rice raw
Wild rice raw
Contains more Water +1049.7%
Contains more Protein +679.4%
Contains more Fats +285.7%
Contains more Carbs +850.5%
Contains more Other +109.6%
Green bean
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Wild rice raw
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 Water +1049.7%
Contains more Protein +679.4%
Contains more Fats +285.7%
Contains more Carbs +850.5%
Contains more Other +109.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Green bean
Green bean
1
:
2
Wild rice raw
Wild rice raw
Contains less Saturated Fat -59%
Contains more Monounsaturated Fat +1345.5%
Contains more Polyunsaturated fat +366.2%
Green bean
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Contains less Saturated Fat -59%
Contains more Monounsaturated Fat +1345.5%
Contains more Polyunsaturated fat +366.2%

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 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 Wild rice raw Opinion
Net carbs 4.68g 68.7g Wild rice raw
Protein 1.89g 14.73g Wild rice raw
Fats 0.28g 1.08g Wild rice raw
Carbs 7.88g 74.9g Wild rice raw
Calories 35kcal 357kcal Wild rice raw
Sugar 3.63g 2.5g Wild rice raw
Fiber 3.2g 6.2g Wild rice raw
Calcium 44mg 21mg Green bean
Iron 0.65mg 1.96mg Wild rice raw
Magnesium 18mg 177mg Wild rice raw
Phosphorus 29mg 433mg Wild rice raw
Potassium 146mg 427mg Wild rice raw
Sodium 1mg 7mg Green bean
Zinc 0.25mg 5.96mg Wild rice raw
Copper 0.057mg 0.524mg Wild rice raw
Manganese 0.285mg 1.329mg Wild rice raw
Selenium 0.2µg 2.8µg Wild rice raw
Vitamin A 633IU 19IU Green bean
Vitamin A RAE 32µg 1µg Green bean
Vitamin E 0.46mg 0.82mg Wild rice raw
Vitamin C 9.7mg 0mg Green bean
Vitamin B1 0.074mg 0.115mg Wild rice raw
Vitamin B2 0.097mg 0.262mg Wild rice raw
Vitamin B3 0.614mg 6.733mg Wild rice raw
Vitamin B5 0.074mg 1.074mg Wild rice raw
Vitamin B6 0.056mg 0.391mg Wild rice raw
Folate 33µg 95µg Wild rice raw
Vitamin K 47.9µg 1.9µg Green bean
Tryptophan 0.02mg 0.179mg Wild rice raw
Threonine 0.082mg 0.469mg Wild rice raw
Isoleucine 0.069mg 0.618mg Wild rice raw
Leucine 0.116mg 1.018mg Wild rice raw
Lysine 0.091mg 0.629mg Wild rice raw
Methionine 0.023mg 0.438mg Wild rice raw
Phenylalanine 0.069mg 0.721mg Wild rice raw
Valine 0.093mg 0.858mg Wild rice raw
Histidine 0.035mg 0.384mg Wild rice raw
Saturated Fat 0.064g 0.156g Green bean
Monounsaturated Fat 0.011g 0.159g Wild rice raw
Polyunsaturated fat 0.145g 0.676g Wild rice raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green bean Wild rice raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
24%
Green bean
39%
Wild rice raw
Minerals Daily Need Coverage Score
14%
Green bean
96%
Wild rice raw

Comparison summary

Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 1.13g)
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
Green bean contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 0.092g)
Which food is lower in glycemic index?
Green bean
Green bean 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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.