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  6. Wild rice raw vs. Refried beans

Wild rice raw vs. Refried beans — In-Depth Nutrition Comparison

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Differences between Wild rice raw and Refried beans

  • Refried beans contain less Zinc, Phosphorus, Manganese, Copper, Vitamin B3, Magnesium, Vitamin B6, Folate, and Vitamin B5 than Wild rice raw.
  • Wild rice raw's daily need coverage for Zinc is 49% higher.
  • Refried beans contain 18 times less Vitamin B3 than Wild rice raw. Wild rice raw contains 6.733mg of Vitamin B3, while Refried beans contain 0.367mg.
  • The amount of Sodium in Wild rice raw is lower.

The food types used in this comparison are Wild rice, raw and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Wild rice raw vs Refried beans 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
Refried beans
Refried beans
Contains more Iron +36.1%
Contains more Magnesium +405.7%
Contains more Phosphorus +370.7%
Contains more Potassium +33.9%
Contains less Sodium -98.1%
Contains more Zinc +927.6%
Contains more Copper +306.2%
Contains more Manganese +359.9%
Contains more Calcium +38.1%
Contains more Selenium +107.1%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Contains more Iron +36.1%
Contains more Magnesium +405.7%
Contains more Phosphorus +370.7%
Contains more Potassium +33.9%
Contains less Sodium -98.1%
Contains more Zinc +927.6%
Contains more Copper +306.2%
Contains more Manganese +359.9%
Contains more Calcium +38.1%
Contains more Selenium +107.1%

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
8
:
2
Refried beans
Refried beans
Contains more Vitamin A +∞%
Contains more Vitamin E +811.1%
Contains more Vitamin B1 +51.3%
Contains more Vitamin B2 +231.6%
Contains more Vitamin B3 +1734.6%
Contains more Vitamin B5 +468.3%
Contains more Vitamin B6 +279.6%
Contains more Folate +763.6%
Contains more Vitamin C +∞%
Contains more Vitamin K +10.5%
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%
Refried beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Contains more Vitamin A +∞%
Contains more Vitamin E +811.1%
Contains more Vitamin B1 +51.3%
Contains more Vitamin B2 +231.6%
Contains more Vitamin B3 +1734.6%
Contains more Vitamin B5 +468.3%
Contains more Vitamin B6 +279.6%
Contains more Folate +763.6%
Contains more Vitamin C +∞%
Contains more Vitamin K +10.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice raw
Wild rice raw
2
:
3
Refried beans
Refried beans
Contains more Protein +195.8%
Contains more Carbs +452.8%
Contains more Fats +86.1%
Contains more Water +901.9%
Contains more Other +11.8%
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
Refried beans
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more Protein +195.8%
Contains more Carbs +452.8%
Contains more Fats +86.1%
Contains more Water +901.9%
Contains more Other +11.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
2
:
1
Refried beans
Refried beans
Contains less Saturated Fat -75.3%
Contains more Polyunsaturated fat +24.5%
Contains more Monounsaturated Fat +278%
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Contains less Saturated Fat -75.3%
Contains more Polyunsaturated fat +24.5%
Contains more Monounsaturated Fat +278%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
1
:
1
Refried beans
Refried beans
Contains more Sucrose +24.1%
Contains more Starch +∞%
Wild rice raw
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Refried beans
93% 7%
Starch: 7.43 g
Sucrose: 0.54 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +24.1%
Contains more Starch +∞%

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 Refried beans
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Wild rice raw Refried beans Opinion
Net carbs 68.7g 9.85g Wild rice raw
Protein 14.73g 4.98g Wild rice raw
Fats 1.08g 2.01g Refried beans
Carbs 74.9g 13.55g Wild rice raw
Calories 357kcal 90kcal Wild rice raw
Starch 7.43g Refried beans
Sugar 2.5g 0.54g Refried beans
Fiber 6.2g 3.7g Wild rice raw
Calcium 21mg 29mg Refried beans
Iron 1.96mg 1.44mg Wild rice raw
Magnesium 177mg 35mg Wild rice raw
Phosphorus 433mg 92mg Wild rice raw
Potassium 427mg 319mg Wild rice raw
Sodium 7mg 370mg Wild rice raw
Zinc 5.96mg 0.58mg Wild rice raw
Copper 0.524mg 0.129mg Wild rice raw
Manganese 1.329mg 0.289mg Wild rice raw
Selenium 2.8µg 5.8µg Refried beans
Vitamin A 19IU 0IU Wild rice raw
Vitamin A RAE 1µg 0µg Wild rice raw
Vitamin E 0.82mg 0.09mg Wild rice raw
Vitamin C 0mg 6mg Refried beans
Vitamin B1 0.115mg 0.076mg Wild rice raw
Vitamin B2 0.262mg 0.079mg Wild rice raw
Vitamin B3 6.733mg 0.367mg Wild rice raw
Vitamin B5 1.074mg 0.189mg Wild rice raw
Vitamin B6 0.391mg 0.103mg Wild rice raw
Folate 95µg 11µg Wild rice raw
Vitamin K 1.9µg 2.1µg Refried beans
Tryptophan 0.179mg 0.065mg Wild rice raw
Threonine 0.469mg 0.231mg Wild rice raw
Isoleucine 0.618mg 0.242mg Wild rice raw
Leucine 1.018mg 0.438mg Wild rice raw
Lysine 0.629mg 0.377mg Wild rice raw
Methionine 0.438mg 0.083mg Wild rice raw
Phenylalanine 0.721mg 0.297mg Wild rice raw
Valine 0.858mg 0.287mg Wild rice raw
Histidine 0.384mg 153mg Refried beans
Trans Fat 0.016g Wild rice raw
Saturated Fat 0.156g 0.631g Wild rice raw
Monounsaturated Fat 0.159g 0.601g Refried beans
Polyunsaturated fat 0.676g 0.543g Wild rice raw
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Refried beans
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
10%
Refried beans
Minerals Daily Need Coverage Score
96%
Wild rice raw
33%
Refried beans

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 363mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 0.475g)
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?
Refried beans
Refried beans is lower in Sugar (difference - 1.96g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 19)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.