Wild rice raw vs. Soup beans — In-Depth Nutrition Comparison
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A recap on differences between wild rice raw and soup beans
- Wild rice raw is higher in phosphorus, zinc, manganese, copper, vitamin B3, magnesium, vitamin B6, folate, and vitamin B5, yet soup beans are higher in vitamin A.
- Wild rice raw covers your daily phosphorus needs 53% more than soup beans.
- Wild rice raw contains 27 times more vitamin B5 than soup beans. While wild rice raw contains 1.074mg of vitamin B5, soup beans contain only 0.04mg.
Food varieties used in this article are Wild rice, raw and Soup, bean with ham, canned, chunky, ready-to-serve.
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 | +831.6% |
| Contains more PotassiumPotassium | +144% |
| Contains more IronIron | +47.4% |
| Contains more CopperCopper | +227.5% |
| Contains more ZincZinc | +1254.5% |
| Contains more PhosphorusPhosphorus | +633.9% |
| Contains less SodiumSodium | -98.3% |
| Contains more ManganeseManganese | +358.3% |
| Contains more CalciumCalcium | +52.4% |
| Contains more SeleniumSelenium | +146.4% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +91.7% |
| Contains more Vitamin B2Vitamin B2 | +336.7% |
| Contains more Vitamin B3Vitamin B3 | +861.9% |
| Contains more Vitamin B5Vitamin B5 | +2585% |
| Contains more Vitamin B6Vitamin B6 | +682% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +691.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +8000% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
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:
5.19 g
Fats:
3.5 g
Carbs:
11.16 g
Water:
78.63 g
Other:
1.52 g
| Contains more ProteinProtein | +183.8% |
| Contains more CarbsCarbs | +571.1% |
| Contains more FatsFats | +224.1% |
| Contains more WaterWater | +913.3% |
~equal in
Other
~1.52g
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
1.37 g
Monounsaturated fat:
Mono. Fat
1.58 g
Polyunsaturated fat:
Poly. Fat
0.39 g
| Contains less Sat. FatSaturated fat | -88.6% |
| Contains more Poly. FatPolyunsaturated fat | +73.3% |
| Contains more Mono. FatMonounsaturated fat | +893.7% |
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 Cholesterol |
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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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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Phosphorus | 433mg | 59mg | 53% |
| Zinc | 5.96mg | 0.44mg | 50% |
| Manganese | 1.329mg | 0.29mg | 45% |
| Copper | 0.524mg | 0.16mg | 40% |
| Magnesium | 177mg | 19mg | 38% |
| Vitamin B3 | 6.733mg | 0.7mg | 38% |
| Vitamin B6 | 0.391mg | 0.05mg | 26% |
| Folate | 95µg | 12µg | 21% |
| Carbs | 74.9g | 11.16g | 21% |
| Vitamin B5 | 1.074mg | 0.04mg | 21% |
| Protein | 14.73g | 5.19g | 19% |
| Sodium | 7mg | 400mg | 17% |
| Vitamin B2 | 0.262mg | 0.06mg | 16% |
| Calories | 357kcal | 95kcal | 13% |
| Vitamin A | 1µg | 81µg | 9% |
| Iron | 1.96mg | 1.33mg | 8% |
| Potassium | 427mg | 175mg | 7% |
| Selenium | 2.8µg | 6.9µg | 7% |
| Fiber | 6.2g | 4.6g | 6% |
| Choline | 35mg | 6% | |
| Saturated fat | 0.156g | 1.37g | 6% |
| Vitamin B1 | 0.115mg | 0.06mg | 5% |
| Vitamin E | 0.82mg | 5% | |
| Monounsaturated fat | 0.159g | 1.58g | 4% |
| Fats | 1.08g | 3.5g | 4% |
| Cholesterol | 0mg | 9mg | 3% |
| Vitamin C | 0mg | 1.8mg | 2% |
| Polyunsaturated fat | 0.676g | 0.39g | 2% |
| Vitamin K | 1.9µg | 2% | |
| Vitamin B12 | 0µg | 0.03µg | 1% |
| Calcium | 21mg | 32mg | 1% |
| Net carbs | 68.7g | 6.56g | N/A |
| Sugar | 2.5g | N/A | |
| Tryptophan | 0.179mg | 0% | |
| Threonine | 0.469mg | 0% | |
| Isoleucine | 0.618mg | 0% | |
| Leucine | 1.018mg | 0% | |
| Lysine | 0.629mg | 0% | |
| Methionine | 0.438mg | 0% | |
| Phenylalanine | 0.721mg | 0% | |
| Valine | 0.858mg | 0% | |
| Histidine | 0.384mg | 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%
8%
Minerals Daily Need Coverage Score
96%
31%
Comparison summary
Which food is lower in Cholesterol?
Wild rice raw is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Wild rice raw contains less Sodium (difference - 393mg)
Which food is lower in Saturated fat?
Wild rice raw is lower in Saturated fat (difference - 1.214g)
Which food is lower in glycemic index?
Wild rice raw is lower in glycemic index (difference - 7)
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 is lower in Sugar?
Soup beans is lower in Sugar (difference - 2.5g)
Which food is cheaper?
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The foods are relatively equal in price ($)