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

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Differences between Refried beans and Wild rice raw

  • Refried beans contain less Zinc, Phosphorus, Manganese, Copper, Vitamin B3, Magnesium, Vitamin B6, Folate, and Vitamin B5 than Wild rice raw.
  • Wild rice raw's daily need coverage for Zinc is 49% higher.
  • Wild rice raw contains 53 times less Sodium than Refried beans. Refried beans contain 370mg of Sodium, while Wild rice raw contains 7mg.

The food types used in this comparison are Refried beans, canned, traditional style (includes USDA commodity) and Wild rice, raw.

Infographic

Refried 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.
Contains more Calcium +38.1%
Contains more Selenium +107.1%
Contains more Iron +36.1%
Contains more Magnesium +405.7%
Contains more Phosphorus +370.7%
Contains more Potassium +33.9%
Contains less Sodium -98.1%
Contains more Zinc +927.6%
Contains more Copper +306.2%
Contains more Manganese +359.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Contains more Calcium +38.1%
Contains more Selenium +107.1%
Contains more Iron +36.1%
Contains more Magnesium +405.7%
Contains more Phosphorus +370.7%
Contains more Potassium +33.9%
Contains less Sodium -98.1%
Contains more Zinc +927.6%
Contains more Copper +306.2%
Contains more Manganese +359.9%

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.
:
Contains more Vitamin C +∞%
Contains more Vitamin K +10.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +811.1%
Contains more Vitamin B1 +51.3%
Contains more Vitamin B2 +231.6%
Contains more Vitamin B3 +1734.6%
Contains more Vitamin B5 +468.3%
Contains more Vitamin B6 +279.6%
Contains more Folate +763.6%
Equal in Vitamin K - 1.9
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
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 C +∞%
Contains more Vitamin K +10.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +811.1%
Contains more Vitamin B1 +51.3%
Contains more Vitamin B2 +231.6%
Contains more Vitamin B3 +1734.6%
Contains more Vitamin B5 +468.3%
Contains more Vitamin B6 +279.6%
Contains more Folate +763.6%
Equal in Vitamin K - 1.9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +86.1%
Contains more Water +901.9%
Contains more Other +11.8%
Contains more Protein +195.8%
Contains more Carbs +452.8%
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 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 Fats +86.1%
Contains more Water +901.9%
Contains more Other +11.8%
Contains more Protein +195.8%
Contains more Carbs +452.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +278%
Contains less Saturated Fat -75.3%
Contains more Polyunsaturated fat +24.5%
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Contains more Monounsaturated Fat +278%
Contains less Saturated Fat -75.3%
Contains more Polyunsaturated fat +24.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +24.1%
93% 7%
Starch: 7.43 g
Sucrose: 0.54 g
Glucose: 0 g
Fructose: 0 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 Starch +∞%
Contains more Sucrose +24.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Refried beans Wild rice raw Opinion
Net carbs 9.85g 68.7g Wild rice raw
Protein 4.98g 14.73g Wild rice raw
Fats 2.01g 1.08g Refried beans
Carbs 13.55g 74.9g Wild rice raw
Calories 90kcal 357kcal Wild rice raw
Starch 7.43g Refried beans
Sugar 0.54g 2.5g Refried beans
Fiber 3.7g 6.2g Wild rice raw
Calcium 29mg 21mg Refried beans
Iron 1.44mg 1.96mg Wild rice raw
Magnesium 35mg 177mg Wild rice raw
Phosphorus 92mg 433mg Wild rice raw
Potassium 319mg 427mg Wild rice raw
Sodium 370mg 7mg Wild rice raw
Zinc 0.58mg 5.96mg Wild rice raw
Copper 0.129mg 0.524mg Wild rice raw
Manganese 0.289mg 1.329mg Wild rice raw
Selenium 5.8µg 2.8µg Refried beans
Vitamin A 0IU 19IU Wild rice raw
Vitamin A RAE 0µg 1µg Wild rice raw
Vitamin E 0.09mg 0.82mg Wild rice raw
Vitamin C 6mg 0mg Refried beans
Vitamin B1 0.076mg 0.115mg Wild rice raw
Vitamin B2 0.079mg 0.262mg Wild rice raw
Vitamin B3 0.367mg 6.733mg Wild rice raw
Vitamin B5 0.189mg 1.074mg Wild rice raw
Vitamin B6 0.103mg 0.391mg Wild rice raw
Folate 11µg 95µg Wild rice raw
Vitamin K 2.1µg 1.9µg Refried beans
Tryptophan 0.065mg 0.179mg Wild rice raw
Threonine 0.231mg 0.469mg Wild rice raw
Isoleucine 0.242mg 0.618mg Wild rice raw
Leucine 0.438mg 1.018mg Wild rice raw
Lysine 0.377mg 0.629mg Wild rice raw
Methionine 0.083mg 0.438mg Wild rice raw
Phenylalanine 0.297mg 0.721mg Wild rice raw
Valine 0.287mg 0.858mg Wild rice raw
Histidine 153mg 0.384mg Refried beans
Trans Fat 0.016g Wild rice raw
Saturated Fat 0.631g 0.156g Wild rice raw
Monounsaturated Fat 0.601g 0.159g Refried beans
Polyunsaturated fat 0.543g 0.676g Wild rice raw
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans 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
10%
Refried beans
39%
Wild rice raw
Minerals Daily Need Coverage Score
33%
Refried beans
96%
Wild rice raw

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 363mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 0.475g)
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 is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 1.96g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 19)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.