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  6. Wild rice vs. Bean raw

Wild rice vs. Bean raw — In-Depth Nutrition Comparison

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Differences between wild rice and bean raw

  • Wild rice contains less folate, copper, iron, vitamin B1, fiber, selenium, phosphorus, potassium, manganese, and magnesium than bean raw.
  • Bean raw's daily need coverage for folate is 125% higher.
  • Bean raw has a lower glycemic index. The glycemic index of bean raw is 33, while the glycemic index of wild rice is 57.

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

Infographic

Wild rice vs Bean raw 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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains less SodiumSodium -75%
Contains more MagnesiumMagnesium +450%
Contains more CalciumCalcium +3666.7%
Contains more PotassiumPotassium +1279.2%
Contains more IronIron +745%
Contains more CopperCopper +638%
Contains more ZincZinc +70.1%
Contains more PhosphorusPhosphorus +401.2%
Contains more ManganeseManganese +307.1%
Contains more SeleniumSelenium +3387.5%

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.
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% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin EVitamin E +14.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1271.2%
Contains more Vitamin B2Vitamin B2 +143.7%
Contains more Vitamin B5Vitamin B5 +409.7%
Contains more Vitamin B6Vitamin B6 +251.1%
Contains more Vitamin KVitamin K +1020%
Contains more FolateFolate +1919.2%
Contains more CholineCholine +549%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.174mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice Bean raw DV% diff.
Folate 26µg 525µg 125%
Copper 0.121mg 0.893mg 86%
Iron 0.6mg 5.07mg 56%
Vitamin B1 0.052mg 0.713mg 55%
Fiber 1.8g 15.5g 55%
Selenium 0.8µg 27.9µg 49%
Phosphorus 82mg 411mg 47%
Potassium 101mg 1393mg 38%
Manganese 0.282mg 1.148mg 38%
Protein 3.99g 21.42g 35%
Magnesium 32mg 176mg 34%
Vitamin B6 0.135mg 0.474mg 26%
Carbs 21.34g 62.55g 14%
Starch 34.17g 14%
Vitamin B5 0.154mg 0.785mg 13%
Calories 101kcal 347kcal 12%
Calcium 3mg 113mg 11%
Vitamin B2 0.087mg 0.212mg 10%
Choline 10.2mg 66.2mg 10%
Zinc 1.34mg 2.28mg 9%
Vitamin C 0mg 6.3mg 7%
Vitamin K 0.5µg 5.6µg 4%
Saturated fat 0.049g 0.235g 1%
Polyunsaturated fat 0.213g 0.407g 1%
Vitamin B3 1.287mg 1.174mg 1%
Fats 0.34g 1.23g 1%
Net carbs 19.54g 47.05g N/A
Sugar 0.73g 2.11g N/A
Sodium 3mg 12mg 0%
Vitamin E 0.24mg 0.21mg 0%
Monounsaturated fat 0.05g 0.229g 0%
Tryptophan 0.049mg 0.237mg 0%
Threonine 0.127mg 0.81mg 0%
Isoleucine 0.167mg 0.871mg 0%
Leucine 0.276mg 1.558mg 0%
Lysine 0.17mg 1.356mg 0%
Methionine 0.119mg 0.259mg 0%
Phenylalanine 0.195mg 1.095mg 0%
Valine 0.232mg 0.998mg 0%
Histidine 0.104mg 0.556mg 0%
Fructose 0.2g 0g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more WaterWater +552.5%
Contains more ProteinProtein +436.8%
Contains more FatsFats +261.8%
Contains more CarbsCarbs +193.1%
Contains more OtherOther +767.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -79.1%
Contains more Mono. FatMonounsaturated fat +358%
Contains more Poly. FatPolyunsaturated fat +91.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
45% 27% 27%
Starch: 0 g
Sucrose: 0.33 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +53.8%
Contains more FructoseFructose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +500%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/nutrients
  2. Bean raw - 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.