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
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
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
Saturated fat:
Sat. Fat
0.156 g
Monounsaturated fat:
Mono. Fat
0.159 g
Polyunsaturated fat:
Poly. Fat
0.676 g
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
Starch:
0 g
Sucrose:
0.67 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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.
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
23%
Minerals Daily Need Coverage Score
96%
16%
Comparison summary
Which food is lower in Sugar?
Wild rice raw is lower in Sugar (difference - 0.76g)
Which food is cheaper?
Wild rice raw is cheaper (difference - $1.8)
Which food is richer in minerals?
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw is relatively richer in vitamins
Which food contains less Sodium?
Green bean raw contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Green bean raw is lower in Saturated fat (difference - 0.106g)
Which food is lower in glycemic index?
Green bean raw is lower in glycemic index (difference - 37)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)