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  6. Soup beans vs. Wild rice raw

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

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A recap on the differences between soup beans and wild rice raw

  • Soup beans are higher in vitamin A, yet wild rice raw is higher in phosphorus, zinc, manganese, copper, vitamin B3, magnesium, vitamin B6, folate, and vitamin B5.
  • Wild rice raw covers your daily phosphorus needs 53% more than soup beans.
  • Soup beans contain 86 times more vitamin A than wild rice raw. While soup beans contain 1626IU of vitamin A, wild rice raw contains only 19IU.

Food varieties used in this article are Soup, bean with ham, canned, chunky, ready-to-serve and Wild rice, raw.

Infographic

Soup 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
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 +52.4%
Contains more SeleniumSelenium +146.4%
Contains more MagnesiumMagnesium +831.6%
Contains more PotassiumPotassium +144%
Contains more IronIron +47.4%
Contains more CopperCopper +227.5%
Contains more ZincZinc +1254.5%
Contains more PhosphorusPhosphorus +633.9%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +358.3%

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
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 +8000%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +91.7%
Contains more Vitamin B2Vitamin B2 +336.7%
Contains more Vitamin B3Vitamin B3 +861.9%
Contains more Vitamin B5Vitamin B5 +2585%
Contains more Vitamin B6Vitamin B6 +682%
Contains more FolateFolate +691.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Soup beans Wild rice raw DV% diff.
Phosphorus 59mg 433mg 53%
Zinc 0.44mg 5.96mg 50%
Manganese 0.29mg 1.329mg 45%
Copper 0.16mg 0.524mg 40%
Magnesium 19mg 177mg 38%
Vitamin B3 0.7mg 6.733mg 38%
Vitamin B6 0.05mg 0.391mg 26%
Folate 12µg 95µg 21%
Carbs 11.16g 74.9g 21%
Vitamin B5 0.04mg 1.074mg 21%
Protein 5.19g 14.73g 19%
Sodium 400mg 7mg 17%
Vitamin B2 0.06mg 0.262mg 16%
Calories 95kcal 357kcal 13%
Vitamin A 81µg 1µg 9%
Iron 1.33mg 1.96mg 8%
Potassium 175mg 427mg 7%
Selenium 6.9µg 2.8µg 7%
Fiber 4.6g 6.2g 6%
Choline 35mg 6%
Saturated fat 1.37g 0.156g 6%
Vitamin B1 0.06mg 0.115mg 5%
Vitamin E 0.82mg 5%
Monounsaturated fat 1.58g 0.159g 4%
Fats 3.5g 1.08g 4%
Cholesterol 9mg 0mg 3%
Vitamin C 1.8mg 0mg 2%
Polyunsaturated fat 0.39g 0.676g 2%
Vitamin K 1.9µg 2%
Vitamin B12 0.03µg 0µg 1%
Calcium 32mg 21mg 1%
Net carbs 6.56g 68.7g N/A
Sugar 2.5g N/A
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 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 FatsFats +224.1%
Contains more WaterWater +913.3%
Contains more ProteinProtein +183.8%
Contains more CarbsCarbs +571.1%
~equal in Other ~1.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 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 more Mono. FatMonounsaturated fat +893.7%
Contains less Sat. FatSaturated fat -88.6%
Contains more Poly. FatPolyunsaturated fat +73.3%

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.