Wild rice vs. Baked beans — In-Depth Nutrition Comparison

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The main differences between wild rice and baked beans

Wild rice is richer in zinc, yet baked beans are richer in iron, fiber, selenium, potassium, vitamin B1, calcium, and folate.
Daily need coverage for sodium for baked beans is 18% higher.
Wild rice contains 2 times more zinc than baked beans. Wild rice contains 1.34mg of zinc, while baked beans contain 0.73mg.
Wild rice contains less saturated fat.
Baked beans have a lower glycemic index than wild rice.

Food types used in this article are Wild rice, cooked and Beans, baked, home prepared.

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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.

Wild rice

Baked beans

Contains more ZincZinc	+83.6%
Contains less SodiumSodium	-99.3%

Contains more MagnesiumMagnesium	+34.4%
Contains more CalciumCalcium	+1933.3%
Contains more PotassiumPotassium	+254.5%
Contains more IronIron	+231.7%
Contains more CopperCopper	+31.4%
Contains more PhosphorusPhosphorus	+32.9%
Contains more SeleniumSelenium	+612.5%

~equal in Manganese ~0.255mg

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.

Wild rice

Baked beans

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+77.6%
Contains more Vitamin B3Vitamin B3	+215.4%
Contains more Vitamin B6Vitamin B6	+50%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+161.5%
Contains more FolateFolate	+84.6%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.155mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Sodium	3mg	422mg	18%
Iron	0.6mg	1.99mg	17%
Fiber	1.8g	5.5g	15%
Selenium	0.8µg	5.7µg	9%
Saturated fat	0.049g	1.948g	9%
Potassium	101mg	358mg	8%
Vitamin B1	0.052mg	0.136mg	7%
Fats	0.34g	5.15g	7%
Calcium	3mg	61mg	6%
Folate	26µg	48µg	6%
Zinc	1.34mg	0.73mg	6%
Monounsaturated fat	0.05g	2.133g	5%
Vitamin B3	1.287mg	0.408mg	5%
Polyunsaturated fat	0.213g	0.74g	4%
Copper	0.121mg	0.159mg	4%
Phosphorus	82mg	109mg	4%
Vitamin B6	0.135mg	0.09mg	3%
Vitamin B2	0.087mg	0.049mg	3%
Protein	3.99g	5.54g	3%
Calories	101kcal	155kcal	3%
Magnesium	32mg	43mg	3%
Vitamin E	0.24mg		2%
Cholesterol	0mg	5mg	2%
Choline	10.2mg		2%
Manganese	0.282mg	0.255mg	1%
Vitamin C	0mg	1.1mg	1%
Carbs	21.34g	21.63g	0%
Net carbs	19.54g	16.13g	N/A
Sugar	0.73g		N/A
Vitamin B5	0.154mg	0.155mg	0%
Vitamin K	0.5µg		0%
Tryptophan	0.049mg	0.067mg	0%
Threonine	0.127mg	0.228mg	0%
Isoleucine	0.167mg	0.242mg	0%
Leucine	0.276mg	0.428mg	0%
Lysine	0.17mg	0.379mg	0%
Methionine	0.119mg	0.086mg	0%
Phenylalanine	0.195mg	0.287mg	0%
Valine	0.232mg	0.282mg	0%
Histidine	0.104mg	0.153mg	0%
Fructose	0.2g		0%