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  6. Green beans vs. Wild rice raw

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

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Differences between green beans and wild rice raw

  • Green beans have 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 beans. Green beans contain 47.9µg of vitamin K, while wild rice raw contains 1.9µg.
  • Green beans have a lower glycemic index. The glycemic index of green beans is 20, while the glycemic index of wild rice raw is 57.

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

Infographic

Green beans 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
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 +109.5%
Contains less SodiumSodium -85.7%
Contains more MagnesiumMagnesium +883.3%
Contains more PotassiumPotassium +192.5%
Contains more IronIron +201.5%
Contains more CopperCopper +819.3%
Contains more ZincZinc +2284%
Contains more PhosphorusPhosphorus +1393.1%
Contains more ManganeseManganese +366.3%
Contains more SeleniumSelenium +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.
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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
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 +3100%
Contains more Vitamin KVitamin K +2421.1%
Contains more Vitamin EVitamin E +78.3%
Contains more Vitamin B1Vitamin B1 +55.4%
Contains more Vitamin B2Vitamin B2 +170.1%
Contains more Vitamin B3Vitamin B3 +996.6%
Contains more Vitamin B5Vitamin B5 +1351.4%
Contains more Vitamin B6Vitamin B6 +598.2%
Contains more FolateFolate +187.9%
Contains more CholineCholine +107.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green beans Wild rice raw DV% diff.
Phosphorus 29mg 433mg 58%
Copper 0.057mg 0.524mg 52%
Zinc 0.25mg 5.96mg 52%
Manganese 0.285mg 1.329mg 45%
Vitamin K 47.9µg 1.9µg 38%
Vitamin B3 0.614mg 6.733mg 38%
Magnesium 18mg 177mg 38%
Vitamin B6 0.056mg 0.391mg 26%
Protein 1.89g 14.73g 26%
Carbs 7.88g 74.9g 22%
Vitamin B5 0.074mg 1.074mg 20%
Iron 0.65mg 1.96mg 16%
Folate 33µg 95µg 16%
Calories 35kcal 357kcal 16%
Vitamin B2 0.097mg 0.262mg 13%
Fiber 3.2g 6.2g 12%
Vitamin C 9.7mg 0mg 11%
Potassium 146mg 427mg 8%
Selenium 0.2µg 2.8µg 5%
Polyunsaturated fat 0.145g 0.676g 4%
Choline 16.9mg 35mg 3%
Vitamin B1 0.074mg 0.115mg 3%
Vitamin A 32µg 1µg 3%
Vitamin E 0.46mg 0.82mg 2%
Calcium 44mg 21mg 2%
Fats 0.28g 1.08g 1%
Net carbs 4.68g 68.7g N/A
Sugar 3.63g 2.5g N/A
Sodium 1mg 7mg 0%
Saturated fat 0.064g 0.156g 0%
Monounsaturated fat 0.011g 0.159g 0%
Tryptophan 0.02mg 0.179mg 0%
Threonine 0.082mg 0.469mg 0%
Isoleucine 0.069mg 0.618mg 0%
Leucine 0.116mg 1.018mg 0%
Lysine 0.091mg 0.629mg 0%
Methionine 0.023mg 0.438mg 0%
Phenylalanine 0.069mg 0.721mg 0%
Valine 0.093mg 0.858mg 0%
Histidine 0.035mg 0.384mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 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 +1049.7%
Contains more ProteinProtein +679.4%
Contains more FatsFats +285.7%
Contains more CarbsCarbs +850.5%
Contains more OtherOther +109.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 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 -59%
Contains more Mono. FatMonounsaturated fat +1345.5%
Contains more Poly. FatPolyunsaturated fat +366.2%

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 beans - 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.