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  6. Wild rice raw vs. Soup beans

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

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A recap on the 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

Wild rice raw vs Soup 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.
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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
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.
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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
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 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Soup beans 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%

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
5% 4% 11% 79%
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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
41% 47% 12%
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%

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.