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  6. Wild rice raw vs. Baked beans

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

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Summary of differences between wild rice raw and baked beans

  • Baked beans have less zinc, manganese, phosphorus, copper, vitamin B3, magnesium, vitamin B6, vitamin B5, and vitamin B2 than wild rice raw.
  • Wild rice raw covers your daily need for zinc, 48% more than baked beans.
  • Wild rice raw has 17 times more vitamin B3 than baked beans. While wild rice raw has 6.733mg of vitamin B3, baked beans have only 0.408mg.
  • Wild rice raw has less sodium.
  • The glycemic index of wild rice raw is higher.

These are the specific foods used in this comparison Wild rice, raw and Beans, baked, home prepared.

Infographic

Wild rice raw vs Baked 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains more MagnesiumMagnesium +311.6%
Contains more PotassiumPotassium +19.3%
Contains more CopperCopper +229.6%
Contains more ZincZinc +716.4%
Contains more PhosphorusPhosphorus +297.2%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +421.2%
Contains more CalciumCalcium +190.5%
Contains more SeleniumSelenium +103.6%
~equal in Iron ~1.99mg

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%
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +434.7%
Contains more Vitamin B3Vitamin B3 +1550.2%
Contains more Vitamin B5Vitamin B5 +592.9%
Contains more Vitamin B6Vitamin B6 +334.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +97.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +18.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Baked beans DV% diff.
Zinc 5.96mg 0.73mg 48%
Manganese 1.329mg 0.255mg 47%
Phosphorus 433mg 109mg 46%
Copper 0.524mg 0.159mg 41%
Vitamin B3 6.733mg 0.408mg 40%
Magnesium 177mg 43mg 32%
Vitamin B6 0.391mg 0.09mg 23%
Sodium 7mg 422mg 18%
Vitamin B5 1.074mg 0.155mg 18%
Protein 14.73g 5.54g 18%
Carbs 74.9g 21.63g 18%
Vitamin B2 0.262mg 0.049mg 16%
Folate 95µg 48µg 12%
Calories 357kcal 155kcal 10%
Saturated fat 0.156g 1.948g 8%
Choline 35mg 6%
Fats 1.08g 5.15g 6%
Monounsaturated fat 0.159g 2.133g 5%
Selenium 2.8µg 5.7µg 5%
Vitamin E 0.82mg 5%
Calcium 21mg 61mg 4%
Fiber 6.2g 5.5g 3%
Vitamin K 1.9µg 2%
Vitamin B1 0.115mg 0.136mg 2%
Cholesterol 0mg 5mg 2%
Potassium 427mg 358mg 2%
Vitamin C 0mg 1.1mg 1%
Net carbs 68.7g 16.13g N/A
Iron 1.96mg 1.99mg 0%
Sugar 2.5g N/A
Vitamin A 1µg 0µg 0%
Polyunsaturated fat 0.676g 0.74g 0%
Tryptophan 0.179mg 0.067mg 0%
Threonine 0.469mg 0.228mg 0%
Isoleucine 0.618mg 0.242mg 0%
Leucine 1.018mg 0.428mg 0%
Lysine 0.629mg 0.379mg 0%
Methionine 0.438mg 0.086mg 0%
Phenylalanine 0.721mg 0.287mg 0%
Valine 0.858mg 0.282mg 0%
Histidine 0.384mg 0.153mg 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
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more ProteinProtein +165.9%
Contains more CarbsCarbs +246.3%
Contains more FatsFats +376.9%
Contains more WaterWater +739.8%
Contains more OtherOther +64.1%

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
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains less Sat. FatSaturated fat -92%
Contains more Mono. FatMonounsaturated fat +1241.5%
~equal in Polyunsaturated fat ~0.74g

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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.