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

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Significant differences between wild rice raw and green bean raw

  • Wild rice raw has more phosphorus, zinc, copper, manganese, vitamin B3, magnesium, vitamin B6, vitamin B5, and folate; however, green bean raw is richer in vitamin K.
  • Wild rice raw covers your daily phosphorus needs 56% more than green bean raw.
  • Green bean raw has 25 times less zinc than wild rice raw. Wild rice raw has 5.96mg of zinc, while green bean raw has 0.24mg.
  • Wild rice raw has a higher glycemic index. The glycemic index of wild rice raw is 57, while the glycemic index of green bean raw is 20.

Specific food types used in this comparison are Wild rice, raw and Beans, snap, green, raw.

Infographic

Wild rice raw vs Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more MagnesiumMagnesium +608%
Contains more PotassiumPotassium +102.4%
Contains more IronIron +90.3%
Contains more CopperCopper +659.4%
Contains more ZincZinc +2383.3%
Contains more PhosphorusPhosphorus +1039.5%
Contains more ManganeseManganese +515.3%
Contains more SeleniumSelenium +366.7%
Contains more CalciumCalcium +76.2%
Contains less SodiumSodium -14.3%

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +40.2%
Contains more Vitamin B2Vitamin B2 +151.9%
Contains more Vitamin B3Vitamin B3 +817.3%
Contains more Vitamin B5Vitamin B5 +377.3%
Contains more Vitamin B6Vitamin B6 +177.3%
Contains more FolateFolate +187.9%
Contains more CholineCholine +128.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3400%
Contains more Vitamin KVitamin K +2163.2%
~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
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +704.9%
Contains more FatsFats +390.9%
Contains more CarbsCarbs +974.6%
Contains more OtherOther +131.8%
Contains more WaterWater +1063.9%

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
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +1490%
Contains more Poly. FatPolyunsaturated fat +498.2%
Contains less Sat. FatSaturated fat -67.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
21% 9% 36% 34%
Starch: 0.88 g
Sucrose: 0.36 g
Glucose: 1.51 g
Fructose: 1.39 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +86.1%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 raw
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 raw DV% diff.
Phosphorus 433mg 38mg 56%
Zinc 5.96mg 0.24mg 52%
Copper 0.524mg 0.069mg 51%
Manganese 1.329mg 0.216mg 48%
Vitamin B3 6.733mg 0.734mg 37%
Magnesium 177mg 25mg 36%
Vitamin K 1.9µg 43µg 34%
Protein 14.73g 1.83g 26%
Carbs 74.9g 6.97g 23%
Vitamin B6 0.391mg 0.141mg 19%
Vitamin B5 1.074mg 0.225mg 17%
Calories 357kcal 31kcal 16%
Folate 95µg 33µg 16%
Vitamin C 0mg 12.2mg 14%
Fiber 6.2g 2.7g 14%
Vitamin B2 0.262mg 0.104mg 12%
Iron 1.96mg 1.03mg 12%
Potassium 427mg 211mg 6%
Choline 35mg 15.3mg 4%
Vitamin A 1µg 35µg 4%
Polyunsaturated fat 0.676g 0.113g 4%
Selenium 2.8µg 0.6µg 4%
Vitamin B1 0.115mg 0.082mg 3%
Vitamin E 0.82mg 0.41mg 3%
Calcium 21mg 37mg 2%
Fructose 1.39g 2%
Fats 1.08g 0.22g 1%
Net carbs 68.7g 4.27g N/A
Sugar 2.5g 3.26g N/A
Starch 0.88g 0%
Sodium 7mg 6mg 0%
Saturated fat 0.156g 0.05g 0%
Monounsaturated fat 0.159g 0.01g 0%
Tryptophan 0.179mg 0.019mg 0%
Threonine 0.469mg 0.079mg 0%
Isoleucine 0.618mg 0.066mg 0%
Leucine 1.018mg 0.112mg 0%
Lysine 0.629mg 0.088mg 0%
Methionine 0.438mg 0.022mg 0%
Phenylalanine 0.721mg 0.067mg 0%
Valine 0.858mg 0.09mg 0%
Histidine 0.384mg 0.034mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Green 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
23%
Green bean raw
Minerals Daily Need Coverage Score
96%
Wild rice raw
16%
Green bean raw

Comparison summary

Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 0.76g)
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 raw
Green bean raw contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Green bean raw
Green bean raw is lower in Saturated fat (difference - 0.106g)
Which food is lower in glycemic index?
Green bean raw
Green bean raw 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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.