Wild rice raw vs. Bean raw — In-Depth Nutrition Comparison
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Significant differences between wild rice raw and bean raw
- Wild rice raw has more vitamin B3 and zinc; however, bean raw is richer in folate, vitamin B1, selenium, copper, iron, fiber, potassium, and calcium.
- Bean raw covers your daily folate needs 108% more than wild rice raw.
- Bean raw has 6 times less vitamin B3 than wild rice raw. Wild rice raw has 6.733mg of vitamin B3, while bean raw has 1.174mg.
- Wild rice raw has a higher glycemic index. The glycemic index of wild rice raw is 57, while the glycemic index of bean raw is 33.
Specific food types used in this comparison are Wild rice, raw and Beans, pinto, mature seeds, raw.
Infographic
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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 ZincZinc | +161.4% |
| Contains less SodiumSodium | -41.7% |
| Contains more ManganeseManganese | +15.8% |
| Contains more CalciumCalcium | +438.1% |
| Contains more PotassiumPotassium | +226.2% |
| Contains more IronIron | +158.7% |
| Contains more CopperCopper | +70.4% |
| Contains more SeleniumSelenium | +896.4% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +290.5% |
| Contains more Vitamin B2Vitamin B2 | +23.6% |
| Contains more Vitamin B3Vitamin B3 | +473.5% |
| Contains more Vitamin B5Vitamin B5 | +36.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +520% |
| Contains more Vitamin B6Vitamin B6 | +21.2% |
| Contains more Vitamin KVitamin K | +194.7% |
| Contains more FolateFolate | +452.6% |
| Contains more CholineCholine | +89.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
Protein:
21.42 g
Fats:
1.23 g
Carbs:
62.55 g
Water:
11.33 g
Other:
3.47 g
| Contains more CarbsCarbs | +19.7% |
| Contains more ProteinProtein | +45.4% |
| Contains more FatsFats | +13.9% |
| Contains more WaterWater | +46% |
| Contains more OtherOther | +126.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.156 g
Monounsaturated fat:
Mono. Fat
0.159 g
Polyunsaturated fat:
Poly. Fat
0.676 g
Saturated fat:
Sat. Fat
0.235 g
Monounsaturated fat:
Mono. Fat
0.229 g
Polyunsaturated fat:
Poly. Fat
0.407 g
| Contains less Sat. FatSaturated fat | -33.6% |
| Contains more Poly. FatPolyunsaturated fat | +66.1% |
| Contains more Mono. FatMonounsaturated fat | +44% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.67 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
34.17 g
Sucrose:
1.98 g
Glucose:
0.13 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +195.5% |
| Contains more GlucoseGlucose | +∞% |
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 95µg | 525µg | 108% |
| Vitamin B1 | 0.115mg | 0.713mg | 50% |
| Selenium | 2.8µg | 27.9µg | 46% |
| Copper | 0.524mg | 0.893mg | 41% |
| Iron | 1.96mg | 5.07mg | 39% |
| Fiber | 6.2g | 15.5g | 37% |
| Vitamin B3 | 6.733mg | 1.174mg | 35% |
| Zinc | 5.96mg | 2.28mg | 33% |
| Potassium | 427mg | 1393mg | 28% |
| Starch | 34.17g | 14% | |
| Protein | 14.73g | 21.42g | 13% |
| Calcium | 21mg | 113mg | 9% |
| Manganese | 1.329mg | 1.148mg | 8% |
| Vitamin C | 0mg | 6.3mg | 7% |
| Vitamin B5 | 1.074mg | 0.785mg | 6% |
| Choline | 35mg | 66.2mg | 6% |
| Vitamin B6 | 0.391mg | 0.474mg | 6% |
| Carbs | 74.9g | 62.55g | 4% |
| Vitamin E | 0.82mg | 0.21mg | 4% |
| Vitamin B2 | 0.262mg | 0.212mg | 4% |
| Phosphorus | 433mg | 411mg | 3% |
| Vitamin K | 1.9µg | 5.6µg | 3% |
| Polyunsaturated fat | 0.676g | 0.407g | 2% |
| Calories | 357kcal | 347kcal | 1% |
| Fats | 1.08g | 1.23g | 0% |
| Net carbs | 68.7g | 47.05g | N/A |
| Magnesium | 177mg | 176mg | 0% |
| Sugar | 2.5g | 2.11g | N/A |
| Sodium | 7mg | 12mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Saturated fat | 0.156g | 0.235g | 0% |
| Monounsaturated fat | 0.159g | 0.229g | 0% |
| Tryptophan | 0.179mg | 0.237mg | 0% |
| Threonine | 0.469mg | 0.81mg | 0% |
| Isoleucine | 0.618mg | 0.871mg | 0% |
| Leucine | 1.018mg | 1.558mg | 0% |
| Lysine | 0.629mg | 1.356mg | 0% |
| Methionine | 0.438mg | 0.259mg | 0% |
| Phenylalanine | 0.721mg | 1.095mg | 0% |
| Valine | 0.858mg | 0.998mg | 0% |
| Histidine | 0.384mg | 0.556mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
37%
67%
Minerals Daily Need Coverage Score
96%
131%
Comparison summary
Which food contains less Sodium?
Wild rice raw contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Wild rice raw is lower in Saturated fat (difference - 0.079g)
Which food is cheaper?
Wild rice raw is cheaper (difference - $1.5)
Which food is lower in Sugar?
Bean raw is lower in Sugar (difference - 0.39g)
Which food is lower in glycemic index?
Bean raw is lower in glycemic index (difference - 24)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.