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  6. Wild rice raw vs. Navy bean raw

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 from 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.

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.
Wild rice raw
Wild rice raw
10
:
0
Navy bean raw
Navy bean raw
Contains more Calcium +40%
Contains more Magnesium +75.2%
Contains more Phosphorus +333%
Contains more Potassium +39.1%
Contains less Sodium -46.2%
Contains more Zinc +569.7%
Contains more Copper +47.2%
Contains more Manganese +225.7%
Contains more Selenium +366.7%
Equal in Iron - 1.93
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Navy bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 73% 73% 43% 28% 2% 25% 119% 54% 4%
Contains more Calcium +40%
Contains more Magnesium +75.2%
Contains more Phosphorus +333%
Contains more Potassium +39.1%
Contains less Sodium -46.2%
Contains more Zinc +569.7%
Contains more Copper +47.2%
Contains more Manganese +225.7%
Contains more Selenium +366.7%
Equal in Iron - 1.93

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.
Wild rice raw
Wild rice raw
7
:
3
Navy bean raw
Navy bean raw
Contains more Vitamin A +375%
Contains more Vitamin B2 +21.9%
Contains more Vitamin B3 +451.9%
Contains more Vitamin B5 +30.2%
Contains more Vitamin B6 +104.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +239.1%
Contains more Folate +38.9%
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Navy bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Contains more Vitamin A +375%
Contains more Vitamin B2 +21.9%
Contains more Vitamin B3 +451.9%
Contains more Vitamin B5 +30.2%
Contains more Vitamin B6 +104.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +239.1%
Contains more Folate +38.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice raw
Wild rice raw
4
:
1
Navy bean raw
Navy bean raw
Contains more Protein +139.5%
Contains more Fats +54.3%
Contains more Carbs +473.9%
Contains more Other +61.1%
Contains more Water +920%
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Navy bean raw
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 Protein +139.5%
Contains more Fats +54.3%
Contains more Carbs +473.9%
Contains more Other +61.1%
Contains more Water +920%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
2
:
1
Navy bean raw
Navy bean raw
Contains more Monounsaturated Fat +205.8%
Contains more Polyunsaturated fat +66.1%
Contains less Saturated Fat -45.5%
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Navy bean raw
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +205.8%
Contains more Polyunsaturated fat +66.1%
Contains less Saturated 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 Opinion
Net carbs 68.7g 13.05g Wild rice raw
Protein 14.73g 6.15g Wild rice raw
Fats 1.08g 0.7g Wild rice raw
Carbs 74.9g 13.05g Wild rice raw
Calories 357kcal 67kcal Wild rice raw
Sugar 2.5g Navy bean raw
Fiber 6.2g Wild rice raw
Calcium 21mg 15mg Wild rice raw
Iron 1.96mg 1.93mg Wild rice raw
Magnesium 177mg 101mg Wild rice raw
Phosphorus 433mg 100mg Wild rice raw
Potassium 427mg 307mg Wild rice raw
Sodium 7mg 13mg Wild rice raw
Zinc 5.96mg 0.89mg Wild rice raw
Copper 0.524mg 0.356mg Wild rice raw
Manganese 1.329mg 0.408mg Wild rice raw
Selenium 2.8µg 0.6µg Wild rice raw
Vitamin A 19IU 4IU Wild rice raw
Vitamin A RAE 1µg 0µg Wild rice raw
Vitamin E 0.82mg Wild rice raw
Vitamin C 0mg 18.8mg Navy bean raw
Vitamin B1 0.115mg 0.39mg Navy bean raw
Vitamin B2 0.262mg 0.215mg Wild rice raw
Vitamin B3 6.733mg 1.22mg Wild rice raw
Vitamin B5 1.074mg 0.825mg Wild rice raw
Vitamin B6 0.391mg 0.191mg Wild rice raw
Folate 95µg 132µg Navy bean raw
Vitamin K 1.9µg Wild rice raw
Tryptophan 0.179mg 0.064mg Wild rice raw
Threonine 0.469mg 0.258mg Wild rice raw
Isoleucine 0.618mg 0.273mg Wild rice raw
Leucine 1.018mg 0.442mg Wild rice raw
Lysine 0.629mg 0.35mg Wild rice raw
Methionine 0.438mg 0.064mg Wild rice raw
Phenylalanine 0.721mg 0.31mg Wild rice raw
Valine 0.858mg 0.316mg Wild rice raw
Histidine 0.384mg 0.172mg Wild rice raw
Saturated Fat 0.156g 0.085g Navy bean raw
Monounsaturated Fat 0.159g 0.052g Wild rice raw
Polyunsaturated fat 0.676g 0.407g Wild rice raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Navy bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
39%
Wild rice raw
35%
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.