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  6. Wild rice raw vs. Kidney beans raw

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

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A recap on differences between wild rice raw and kidney beans raw

  • Wild rice raw is higher in vitamin B3, zinc, and manganese, yet kidney beans raw is higher in iron, fiber, folate, copper, vitamin B1, potassium, and vitamin K.
  • Kidney beans raw covers your daily iron needs 78% more than wild rice raw.
  • Wild rice raw contains 3 times more vitamin B3 than kidney beans raw. While wild rice raw contains 6.733mg of vitamin B3, kidney beans raw contains only 2.06mg.
  • The glycemic index of kidney beans raw is lower.

Food varieties used in this article are Wild rice, raw and Beans, kidney, all types, mature seeds, raw.

Infographic

Wild rice raw vs Kidney beans 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 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more MagnesiumMagnesium +26.4%
Contains more ZincZinc +113.6%
Contains less SodiumSodium -70.8%
Contains more ManganeseManganese +30.2%
Contains more CalciumCalcium +581%
Contains more PotassiumPotassium +229.3%
Contains more IronIron +318.4%
Contains more CopperCopper +82.8%
Contains more SeleniumSelenium +14.3%
~equal in Phosphorus ~407mg

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +272.7%
Contains more Vitamin B2Vitamin B2 +19.6%
Contains more Vitamin B3Vitamin B3 +226.8%
Contains more Vitamin B5Vitamin B5 +37.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +360%
Contains more Vitamin KVitamin K +900%
Contains more FolateFolate +314.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.397mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Kidney beans raw DV% diff.
Iron 1.96mg 8.2mg 78%
Folate 95µg 394µg 75%
Fiber 6.2g 24.9g 75%
Copper 0.524mg 0.958mg 48%
Vitamin B1 0.115mg 0.529mg 35%
Zinc 5.96mg 2.79mg 29%
Potassium 427mg 1406mg 29%
Vitamin B3 6.733mg 2.06mg 29%
Protein 14.73g 23.58g 18%
Vitamin K 1.9µg 19µg 14%
Manganese 1.329mg 1.021mg 13%
Calcium 21mg 143mg 12%
Magnesium 177mg 140mg 9%
Choline 35mg 6%
Vitamin B5 1.074mg 0.78mg 6%
Carbs 74.9g 60.01g 5%
Vitamin C 0mg 4.5mg 5%
Phosphorus 433mg 407mg 4%
Vitamin E 0.82mg 0.22mg 4%
Vitamin B2 0.262mg 0.219mg 3%
Polyunsaturated fat 0.676g 0.457g 1%
Calories 357kcal 333kcal 1%
Selenium 2.8µg 3.2µg 1%
Sodium 7mg 24mg 1%
Fats 1.08g 0.83g 0%
Net carbs 68.7g 35.11g N/A
Sugar 2.5g 2.23g N/A
Vitamin A 1µg 0µg 0%
Vitamin B6 0.391mg 0.397mg 0%
Saturated fat 0.156g 0.12g 0%
Monounsaturated fat 0.159g 0.064g 0%
Tryptophan 0.179mg 0.279mg 0%
Threonine 0.469mg 0.992mg 0%
Isoleucine 0.618mg 1.041mg 0%
Leucine 1.018mg 1.882mg 0%
Lysine 0.629mg 1.618mg 0%
Methionine 0.438mg 0.355mg 0%
Phenylalanine 0.721mg 1.275mg 0%
Valine 0.858mg 1.233mg 0%
Histidine 0.384mg 0.656mg 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +30.1%
Contains more CarbsCarbs +24.8%
Contains more ProteinProtein +60.1%
Contains more WaterWater +51.4%
Contains more OtherOther +150.3%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +148.4%
Contains more Poly. FatPolyunsaturated fat +47.9%
Contains less Sat. FatSaturated fat -23.1%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.