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  6. Wild rice raw vs. Bean

Wild rice raw vs. Bean — In-Depth Nutrition Comparison

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What are the differences between Wild rice raw and Bean?

  • The amount of Phosphorus, Zinc, Vitamin B3, Copper, Magnesium, Iron, Vitamin B6, Folate, and Vitamin B2 in Wild rice raw is higher than in Bean.
  • Wild rice raw's daily need coverage for Phosphorus is 47% more.
  • Bean contains 16 times less Vitamin B3 than Wild rice raw. Wild rice raw contains 6.733mg of Vitamin B3, while Bean contains 0.43mg.

We used Wild rice, raw and Beans, baked, canned, no salt added types in this article.

Infographic

Wild rice raw vs Bean 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.
Wild rice raw
Wild rice raw
7
:
3
Bean
Bean
Contains more Iron +575.9%
Contains more Magnesium +453.1%
Contains more Phosphorus +316.3%
Contains more Potassium +44.3%
Contains more Zinc +325.7%
Contains more Copper +154.4%
Contains more Calcium +138.1%
Contains less Sodium -85.7%
Contains more Selenium +60.7%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Iron +575.9%
Contains more Magnesium +453.1%
Contains more Phosphorus +316.3%
Contains more Potassium +44.3%
Contains more Zinc +325.7%
Contains more Copper +154.4%
Contains more Calcium +138.1%
Contains less Sodium -85.7%
Contains more Selenium +60.7%

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.
Wild rice raw
Wild rice raw
7
:
3
Bean
Bean
Contains more Vitamin E +446.7%
Contains more Vitamin B2 +336.7%
Contains more Vitamin B3 +1465.8%
Contains more Vitamin B6 +200.8%
Contains more Folate +295.8%
Contains more Vitamin K +137.5%
Contains more Vitamin A +457.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +30.4%
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%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin E +446.7%
Contains more Vitamin B2 +336.7%
Contains more Vitamin B3 +1465.8%
Contains more Vitamin B6 +200.8%
Contains more Folate +295.8%
Contains more Vitamin K +137.5%
Contains more Vitamin A +457.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +30.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice raw
Wild rice raw
3
:
2
Bean
Bean
Contains more Protein +206.9%
Contains more Fats +170%
Contains more Carbs +265.5%
Contains more Water +835.6%
Contains more Other +11.8%
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
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Protein +206.9%
Contains more Fats +170%
Contains more Carbs +265.5%
Contains more Water +835.6%
Contains more Other +11.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
2
:
1
Bean
Bean
Contains more Monounsaturated Fat +354.3%
Contains more Polyunsaturated fat +293%
Contains less Saturated Fat -34%
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains more Monounsaturated Fat +354.3%
Contains more Polyunsaturated fat +293%
Contains less Saturated Fat -34%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wild rice raw Bean
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 Wild rice raw Bean Opinion
Net carbs 68.7g 14.99g Wild rice raw
Protein 14.73g 4.8g Wild rice raw
Fats 1.08g 0.4g Wild rice raw
Carbs 74.9g 20.49g Wild rice raw
Calories 357kcal 105kcal Wild rice raw
Sugar 2.5g 7.78g Wild rice raw
Fiber 6.2g 5.5g Wild rice raw
Calcium 21mg 50mg Bean
Iron 1.96mg 0.29mg Wild rice raw
Magnesium 177mg 32mg Wild rice raw
Phosphorus 433mg 104mg Wild rice raw
Potassium 427mg 296mg Wild rice raw
Sodium 7mg 1mg Bean
Zinc 5.96mg 1.4mg Wild rice raw
Copper 0.524mg 0.206mg Wild rice raw
Manganese 1.329mg Wild rice raw
Selenium 2.8µg 4.5µg Bean
Vitamin A 19IU 106IU Bean
Vitamin A RAE 1µg 5µg Bean
Vitamin E 0.82mg 0.15mg Wild rice raw
Vitamin C 0mg 3.1mg Bean
Vitamin B1 0.115mg 0.15mg Bean
Vitamin B2 0.262mg 0.06mg Wild rice raw
Vitamin B3 6.733mg 0.43mg Wild rice raw
Vitamin B5 1.074mg Wild rice raw
Vitamin B6 0.391mg 0.13mg Wild rice raw
Folate 95µg 24µg Wild rice raw
Vitamin K 1.9µg 0.8µg Wild rice raw
Tryptophan 0.179mg Wild rice raw
Threonine 0.469mg Wild rice raw
Isoleucine 0.618mg Wild rice raw
Leucine 1.018mg Wild rice raw
Lysine 0.629mg Wild rice raw
Methionine 0.438mg Wild rice raw
Phenylalanine 0.721mg Wild rice raw
Valine 0.858mg Wild rice raw
Histidine 0.384mg Wild rice raw
Saturated Fat 0.156g 0.103g Bean
Monounsaturated Fat 0.159g 0.035g Wild rice raw
Polyunsaturated fat 0.676g 0.172g Wild rice raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Bean
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
39%
Wild rice raw
11%
Bean
Minerals Daily Need Coverage Score
96%
Wild rice raw
25%
Bean

Comparison summary

Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 5.28g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $1.5)
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?
Bean
Bean contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.053g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 24)
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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.