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Wild rice vs Bean - In-Depth Nutrition Comparison

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Significant differences between Wild rice and Bean

  • Wild rice has more Vitamin B3, and Zinc, however Bean is richer in Folate, Vitamin B1, Selenium, Copper, Iron, Fiber, Potassium, and Calcium.
  • Bean covers your daily Folate needs 108% more than Wild rice.
  • Bean has 6 times less Vitamin B3 than Wild rice. Wild rice has 6.733mg of Vitamin B3, while Bean has 1.174mg.

Specific food types used in this comparison are Wild rice, raw and Beans, pinto, mature seeds, raw.

Infographic

Wild rice vs Bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Bean
Contains less Sodium -41.7%
Contains more Zinc +161.4%
Contains more Calcium +438.1%
Contains more Iron +158.7%
Contains more Potassium +226.2%
Contains more Copper +70.4%
Equal in Magnesium - 176
Equal in Phosphorus - 411
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Contains less Sodium -41.7%
Contains more Zinc +161.4%
Contains more Calcium +438.1%
Contains more Iron +158.7%
Contains more Potassium +226.2%
Contains more Copper +70.4%
Equal in Magnesium - 176
Equal in Phosphorus - 411

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Bean
Contains more Vitamin A +∞%
Contains more Vitamin E +290.5%
Contains more Vitamin B2 +23.6%
Contains more Vitamin B3 +473.5%
Contains more Vitamin B5 +36.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +520%
Contains more Vitamin B6 +21.2%
Contains more Folate +452.6%
Contains more Vitamin K +194.7%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Contains more Vitamin A +∞%
Contains more Vitamin E +290.5%
Contains more Vitamin B2 +23.6%
Contains more Vitamin B3 +473.5%
Contains more Vitamin B5 +36.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +520%
Contains more Vitamin B6 +21.2%
Contains more Folate +452.6%
Contains more Vitamin K +194.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wild rice Bean
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wild rice Bean Opinion
Net carbs 68.7g 47.05g Wild rice
Protein 14.73g 21.42g Bean
Fats 1.08g 1.23g Bean
Carbs 74.9g 62.55g Wild rice
Calories 357kcal 347kcal Wild rice
Starch g 34.17g Bean
Fructose g 0g Bean
Sugar 2.5g 2.11g Bean
Fiber 6.2g 15.5g Bean
Calcium 21mg 113mg Bean
Iron 1.96mg 5.07mg Bean
Magnesium 177mg 176mg Wild rice
Phosphorus 433mg 411mg Wild rice
Potassium 427mg 1393mg Bean
Sodium 7mg 12mg Wild rice
Zinc 5.96mg 2.28mg Wild rice
Copper 0.524mg 0.893mg Bean
Vitamin A 19IU 0IU Wild rice
Vitamin E 0.82mg 0.21mg Wild rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 6.3mg Bean
Vitamin B1 0.115mg 0.713mg Bean
Vitamin B2 0.262mg 0.212mg Wild rice
Vitamin B3 6.733mg 1.174mg Wild rice
Vitamin B5 1.074mg 0.785mg Wild rice
Vitamin B6 0.391mg 0.474mg Bean
Folate 95µg 525µg Bean
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 5.6µg Bean
Tryptophan 0.179mg 0.237mg Bean
Threonine 0.469mg 0.81mg Bean
Isoleucine 0.618mg 0.871mg Bean
Leucine 1.018mg 1.558mg Bean
Lysine 0.629mg 1.356mg Bean
Methionine 0.438mg 0.259mg Wild rice
Phenylalanine 0.721mg 1.095mg Bean
Valine 0.858mg 0.998mg Bean
Histidine 0.384mg 0.556mg Bean
Cholesterol 0mg 0mg
Trans Fat g 0g Wild rice
Saturated Fat 0.156g 0.235g Wild rice
Monounsaturated Fat 0.159g 0.229g Bean
Polyunsaturated fat 0.676g 0.407g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
39
Wild rice
70
Bean
Mineral Summary Score
96
Wild rice
126
Bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
88%
Wild rice
129%
Bean
Carbohydrates
75%
Wild rice
63%
Bean
Fats
5%
Wild rice
6%
Bean

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.079g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.5)
Which food is lower in Sugar?
Bean
Bean is lower in Sugar (difference - 0.39g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 24)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.