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Wild rice raw vs. Navy bean raw — In-Depth Nutrition Comparison

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The main differences between wild rice raw and navy bean raw

  • Wild rice raw is richer in phosphorus, zinc, manganese, vitamin B3, copper, magnesium, and vitamin B6, yet navy bean raw is richer in vitamin B1, vitamin C, and folate.
  • Daily need coverage for phosphorus for wild rice raw is 48% higher.
  • Wild rice raw contains 7 times more zinc than navy bean raw. Wild rice raw contains 5.96mg of zinc, while navy bean raw contains 0.89mg.
  • Navy bean raw has a lower glycemic index than wild rice raw.

Food types used in this article are Wild rice, raw and Beans, navy, mature seeds, sprouted, raw.

Infographic

Wild rice raw vs Navy bean 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more MagnesiumMagnesium +75.2%
Contains more CalciumCalcium +40%
Contains more PotassiumPotassium +39.1%
Contains more CopperCopper +47.2%
Contains more ZincZinc +569.7%
Contains more PhosphorusPhosphorus +333%
Contains less SodiumSodium -46.2%
Contains more ManganeseManganese +225.7%
Contains more SeleniumSelenium +366.7%
~equal in Iron ~1.93mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +21.9%
Contains more Vitamin B3Vitamin B3 +451.9%
Contains more Vitamin B5Vitamin B5 +30.2%
Contains more Vitamin B6Vitamin B6 +104.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +239.1%
Contains more FolateFolate +38.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +139.5%
Contains more FatsFats +54.3%
Contains more CarbsCarbs +473.9%
Contains more OtherOther +61.1%
Contains more WaterWater +920%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +205.8%
Contains more Poly. FatPolyunsaturated fat +66.1%
Contains less Sat. FatSaturated fat -45.5%

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 Navy bean raw
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar 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 Navy bean raw DV% diff.
Phosphorus 433mg 100mg 48%
Zinc 5.96mg 0.89mg 46%
Manganese 1.329mg 0.408mg 40%
Vitamin B3 6.733mg 1.22mg 34%
Fiber 6.2g 25%
Vitamin B1 0.115mg 0.39mg 23%
Vitamin C 0mg 18.8mg 21%
Carbs 74.9g 13.05g 21%
Copper 0.524mg 0.356mg 19%
Magnesium 177mg 101mg 18%
Protein 14.73g 6.15g 17%
Vitamin B6 0.391mg 0.191mg 15%
Calories 357kcal 67kcal 15%
Folate 95µg 132µg 9%
Choline 35mg 6%
Vitamin E 0.82mg 5%
Vitamin B5 1.074mg 0.825mg 5%
Potassium 427mg 307mg 4%
Selenium 2.8µg 0.6µg 4%
Vitamin B2 0.262mg 0.215mg 4%
Polyunsaturated fat 0.676g 0.407g 2%
Vitamin K 1.9µg 2%
Calcium 21mg 15mg 1%
Fats 1.08g 0.7g 1%
Net carbs 68.7g 13.05g N/A
Iron 1.96mg 1.93mg 0%
Sugar 2.5g N/A
Sodium 7mg 13mg 0%
Vitamin A 1µg 0µg 0%
Saturated fat 0.156g 0.085g 0%
Monounsaturated fat 0.159g 0.052g 0%
Tryptophan 0.179mg 0.064mg 0%
Threonine 0.469mg 0.258mg 0%
Isoleucine 0.618mg 0.273mg 0%
Leucine 1.018mg 0.442mg 0%
Lysine 0.629mg 0.35mg 0%
Methionine 0.438mg 0.064mg 0%
Phenylalanine 0.721mg 0.31mg 0%
Valine 0.858mg 0.316mg 0%
Histidine 0.384mg 0.172mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Navy bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
37%
Wild rice raw
33%
Navy bean raw
Minerals Daily Need Coverage Score
96%
Wild rice raw
42%
Navy bean raw

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 6mg)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $1.3)
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 is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 2.5g)
Which food is lower in Saturated fat?
Navy bean raw
Navy bean raw is lower in Saturated fat (difference - 0.071g)
Which food is lower in glycemic index?
Navy bean raw
Navy bean raw is lower in glycemic index (difference - 18)
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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.