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  6. Wild rice raw vs. Green bean

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

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Differences between Wild rice raw and Green bean

  • Wild rice raw has more Phosphorus, Zinc, Copper, Manganese, Vitamin B3, Magnesium, Vitamin B6, Vitamin B5, and Iron, while Green bean has more Vitamin K.
  • Wild rice raw's daily need coverage for Phosphorus is 58% higher.
  • Green bean contains 24 times less Zinc than Wild rice raw. Wild rice raw contains 5.96mg of Zinc, while Green bean contains 0.25mg.

The food types used in this comparison are Wild rice, raw and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Wild rice raw vs Green bean 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
8
:
2
Green bean
Green bean
Contains more Iron +201.5%
Contains more Magnesium +883.3%
Contains more Phosphorus +1393.1%
Contains more Potassium +192.5%
Contains more Zinc +2284%
Contains more Copper +819.3%
Contains more Manganese +366.3%
Contains more Selenium +1300%
Contains more Calcium +109.5%
Contains less Sodium -85.7%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Green bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Contains more Iron +201.5%
Contains more Magnesium +883.3%
Contains more Phosphorus +1393.1%
Contains more Potassium +192.5%
Contains more Zinc +2284%
Contains more Copper +819.3%
Contains more Manganese +366.3%
Contains more Selenium +1300%
Contains more Calcium +109.5%
Contains less Sodium -85.7%

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
Green bean
Green bean
Contains more Vitamin E +78.3%
Contains more Vitamin B1 +55.4%
Contains more Vitamin B2 +170.1%
Contains more Vitamin B3 +996.6%
Contains more Vitamin B5 +1351.4%
Contains more Vitamin B6 +598.2%
Contains more Folate +187.9%
Contains more Vitamin A +3231.6%
Contains more Vitamin C +∞%
Contains more Vitamin K +2421.1%
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%
Green bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
Contains more Vitamin E +78.3%
Contains more Vitamin B1 +55.4%
Contains more Vitamin B2 +170.1%
Contains more Vitamin B3 +996.6%
Contains more Vitamin B5 +1351.4%
Contains more Vitamin B6 +598.2%
Contains more Folate +187.9%
Contains more Vitamin A +3231.6%
Contains more Vitamin C +∞%
Contains more Vitamin K +2421.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice raw
Wild rice raw
4
:
1
Green bean
Green bean
Contains more Protein +679.4%
Contains more Fats +285.7%
Contains more Carbs +850.5%
Contains more Other +109.6%
Contains more Water +1049.7%
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
Green bean
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more Protein +679.4%
Contains more Fats +285.7%
Contains more Carbs +850.5%
Contains more Other +109.6%
Contains more Water +1049.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
2
:
1
Green bean
Green bean
Contains more Monounsaturated Fat +1345.5%
Contains more Polyunsaturated fat +366.2%
Contains less Saturated Fat -59%
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Green bean
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
Contains more Monounsaturated Fat +1345.5%
Contains more Polyunsaturated fat +366.2%
Contains less Saturated Fat -59%

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 Green bean
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium 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 Green bean Opinion
Net carbs 68.7g 4.68g Wild rice raw
Protein 14.73g 1.89g Wild rice raw
Fats 1.08g 0.28g Wild rice raw
Carbs 74.9g 7.88g Wild rice raw
Calories 357kcal 35kcal Wild rice raw
Sugar 2.5g 3.63g Wild rice raw
Fiber 6.2g 3.2g Wild rice raw
Calcium 21mg 44mg Green bean
Iron 1.96mg 0.65mg Wild rice raw
Magnesium 177mg 18mg Wild rice raw
Phosphorus 433mg 29mg Wild rice raw
Potassium 427mg 146mg Wild rice raw
Sodium 7mg 1mg Green bean
Zinc 5.96mg 0.25mg Wild rice raw
Copper 0.524mg 0.057mg Wild rice raw
Manganese 1.329mg 0.285mg Wild rice raw
Selenium 2.8µg 0.2µg Wild rice raw
Vitamin A 19IU 633IU Green bean
Vitamin A RAE 1µg 32µg Green bean
Vitamin E 0.82mg 0.46mg Wild rice raw
Vitamin C 0mg 9.7mg Green bean
Vitamin B1 0.115mg 0.074mg Wild rice raw
Vitamin B2 0.262mg 0.097mg Wild rice raw
Vitamin B3 6.733mg 0.614mg Wild rice raw
Vitamin B5 1.074mg 0.074mg Wild rice raw
Vitamin B6 0.391mg 0.056mg Wild rice raw
Folate 95µg 33µg Wild rice raw
Vitamin K 1.9µg 47.9µg Green bean
Tryptophan 0.179mg 0.02mg Wild rice raw
Threonine 0.469mg 0.082mg Wild rice raw
Isoleucine 0.618mg 0.069mg Wild rice raw
Leucine 1.018mg 0.116mg Wild rice raw
Lysine 0.629mg 0.091mg Wild rice raw
Methionine 0.438mg 0.023mg Wild rice raw
Phenylalanine 0.721mg 0.069mg Wild rice raw
Valine 0.858mg 0.093mg Wild rice raw
Histidine 0.384mg 0.035mg Wild rice raw
Saturated Fat 0.156g 0.064g Green bean
Monounsaturated Fat 0.159g 0.011g Wild rice raw
Polyunsaturated fat 0.676g 0.145g Wild rice raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Green bean
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
24%
Green bean
Minerals Daily Need Coverage Score
96%
Wild rice raw
14%
Green bean

Comparison summary

Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 1.13g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $1.8)
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 contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 0.092g)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 37)
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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.