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  6. Wild rice raw vs. Beans

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

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What are the differences between wild rice raw and beans?

  • The amount of phosphorus, zinc, vitamin B3, copper, magnesium, iron, vitamin B6, folate, and vitamin B2 in wild rice raw is higher than in beans.
  • Wild rice raw's daily need coverage for phosphorus is 47% more.
  • Beans contain 16 times less vitamin B3 than wild rice raw. Wild rice raw contains 6.733mg of vitamin B3, while beans contain 0.43mg.
  • Beans have a lower glycemic index (33) than wild rice raw (57).

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

Infographic

Wild rice raw vs Beans 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Beans
Beans
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more MagnesiumMagnesium +453.1%
Contains more PotassiumPotassium +44.3%
Contains more IronIron +575.9%
Contains more CopperCopper +154.4%
Contains more ZincZinc +325.7%
Contains more PhosphorusPhosphorus +316.3%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +138.1%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +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.
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%
Beans
Beans
3
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin EVitamin E +446.7%
Contains more Vitamin B2Vitamin B2 +336.7%
Contains more Vitamin B3Vitamin B3 +1465.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +200.8%
Contains more Vitamin KVitamin K +137.5%
Contains more FolateFolate +295.8%
Contains more CholineCholine +13.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin B1Vitamin B1 +30.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Beans DV% diff.
Manganese 1.329mg 58%
Phosphorus 433mg 104mg 47%
Zinc 5.96mg 1.4mg 41%
Vitamin B3 6.733mg 0.43mg 39%
Magnesium 177mg 32mg 35%
Copper 0.524mg 0.206mg 35%
Iron 1.96mg 0.29mg 21%
Vitamin B5 1.074mg 21%
Protein 14.73g 4.8g 20%
Vitamin B6 0.391mg 0.13mg 20%
Folate 95µg 24µg 18%
Carbs 74.9g 20.49g 18%
Vitamin B2 0.262mg 0.06mg 16%
Calories 357kcal 105kcal 13%
Potassium 427mg 296mg 4%
Vitamin E 0.82mg 0.15mg 4%
Polyunsaturated fat 0.676g 0.172g 3%
Selenium 2.8µg 4.5µg 3%
Vitamin B1 0.115mg 0.15mg 3%
Fiber 6.2g 5.5g 3%
Calcium 21mg 50mg 3%
Vitamin C 0mg 3.1mg 3%
Fats 1.08g 0.4g 1%
Vitamin K 1.9µg 0.8µg 1%
Choline 35mg 30.8mg 1%
Net carbs 68.7g 14.99g N/A
Sugar 2.5g 7.78g N/A
Sodium 7mg 1mg 0%
Vitamin A 1µg 5µg 0%
Saturated fat 0.156g 0.103g 0%
Monounsaturated fat 0.159g 0.035g 0%
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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Beans
Beans
2
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 ProteinProtein +206.9%
Contains more FatsFats +170%
Contains more CarbsCarbs +265.5%
Contains more WaterWater +835.6%
Contains more OtherOther +11.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +354.3%
Contains more Poly. FatPolyunsaturated fat +293%
Contains less Sat. FatSaturated fat -34%

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. Beans - 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.