Wild rice vs. Beans — In-Depth Nutrition Comparison
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How are wild rice and beans different?
- Wild rice has more vitamin B3; however, beans are richer in fiber, copper, vitamin B1, selenium, and potassium.
- Beans cover your daily need for fiber, 15% more than wild rice.
- Wild rice has 3 times more vitamin B3 than beans. Wild rice has 1.287mg of vitamin B3, while beans have 0.43mg.
- Wild rice contains less sugar.
- Wild rice has a higher glycemic index. The glycemic index of wild rice is 57, while the glycemic index of beans is 33.
Wild rice, cooked and Beans, baked, canned, no salt added types were used in this article.
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 IronIron | +106.9% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +1566.7% |
| Contains more PotassiumPotassium | +193.1% |
| Contains more CopperCopper | +70.2% |
| Contains more PhosphorusPhosphorus | +26.8% |
| Contains less SodiumSodium | -66.7% |
| Contains more SeleniumSelenium | +462.5% |
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 | +60% |
| Contains more Vitamin B2Vitamin B2 | +45% |
| Contains more Vitamin B3Vitamin B3 | +199.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +188.5% |
| Contains more Vitamin KVitamin K | +60% |
| Contains more CholineCholine | +202% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 1.8g | 5.5g | 15% |
| Manganese | 0.282mg | 12% | |
| Copper | 0.121mg | 0.206mg | 9% |
| Vitamin B1 | 0.052mg | 0.15mg | 8% |
| Selenium | 0.8µg | 4.5µg | 7% |
| Potassium | 101mg | 296mg | 6% |
| Vitamin B3 | 1.287mg | 0.43mg | 5% |
| Calcium | 3mg | 50mg | 5% |
| Choline | 10.2mg | 30.8mg | 4% |
| Iron | 0.6mg | 0.29mg | 4% |
| Vitamin B5 | 0.154mg | 3% | |
| Vitamin C | 0mg | 3.1mg | 3% |
| Phosphorus | 82mg | 104mg | 3% |
| Vitamin B2 | 0.087mg | 0.06mg | 2% |
| Protein | 3.99g | 4.8g | 2% |
| Folate | 26µg | 24µg | 1% |
| Zinc | 1.34mg | 1.4mg | 1% |
| Vitamin A | 0µg | 5µg | 1% |
| Vitamin E | 0.24mg | 0.15mg | 1% |
| Calories | 101kcal | 105kcal | 0% |
| Fats | 0.34g | 0.4g | 0% |
| Net carbs | 19.54g | 14.99g | N/A |
| Carbs | 21.34g | 20.49g | 0% |
| Magnesium | 32mg | 32mg | 0% |
| Sugar | 0.73g | 7.78g | N/A |
| Sodium | 3mg | 1mg | 0% |
| Vitamin B6 | 0.135mg | 0.13mg | 0% |
| Vitamin K | 0.5µg | 0.8µg | 0% |
| Saturated fat | 0.049g | 0.103g | 0% |
| Monounsaturated fat | 0.05g | 0.035g | 0% |
| Polyunsaturated fat | 0.213g | 0.172g | 0% |
| Tryptophan | 0.049mg | 0% | |
| Threonine | 0.127mg | 0% | |
| Isoleucine | 0.167mg | 0% | |
| Leucine | 0.276mg | 0% | |
| Lysine | 0.17mg | 0% | |
| Methionine | 0.119mg | 0% | |
| Phenylalanine | 0.195mg | 0% | |
| Valine | 0.232mg | 0% | |
| Histidine | 0.104mg | 0% | |
| Fructose | 0.2g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +20.3% |
| Contains more FatsFats | +17.6% |
| Contains more OtherOther | +327.5% |
~equal in
Carbs
~20.49g
~equal in
Water
~72.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -52.4% |
| Contains more Mono. FatMonounsaturated fat | +42.9% |
| Contains more Poly. FatPolyunsaturated fat | +23.8% |
