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

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How are wild rice and broad beans different?

Wild rice has more vitamin B6, zinc, and copper; however, broad beans are richer in vitamin C, iron, folate, fiber, vitamin B1, and vitamin A.
Broad beans cover your daily need for vitamin C, 22% more than wild rice.
Wild rice has 5 times more vitamin B6 than broad beans. Wild rice has 0.135mg of vitamin B6, while broad beans have 0.029mg.
Broad beans have a higher glycemic index. The glycemic index of broad beans is 79, while the glycemic index of wild rice is 57.

Wild rice, cooked and Broadbeans, immature seeds, cooked, boiled, drained, without salt types were used in this article.

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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

Broad beans

Contains more CopperCopper	+101.7%
Contains more ZincZinc	+185.1%
Contains more PhosphorusPhosphorus	+12.3%
Contains less SodiumSodium	-92.7%

Contains more CalciumCalcium	+500%
Contains more PotassiumPotassium	+91.1%
Contains more IronIron	+150%
Contains more SeleniumSelenium	+25%

~equal in Magnesium ~31mg

~equal in Manganese ~0.261mg

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

Broad beans

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B5Vitamin B5	+133.3%
Contains more Vitamin B6Vitamin B6	+365.5%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+146.2%
Contains more FolateFolate	+123.1%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.09mg

~equal in Vitamin B3 ~1.2mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	0mg	19.8mg	22%
Iron	0.6mg	1.5mg	11%
Folate	26µg	58µg	8%
Vitamin B6	0.135mg	0.029mg	8%
Zinc	1.34mg	0.47mg	8%
Fiber	1.8g	3.6g	7%
Copper	0.121mg	0.06mg	7%
Vitamin B1	0.052mg	0.128mg	6%
Carbs	21.34g	10.1g	4%
Potassium	101mg	193mg	3%
Vitamin A	0µg	14µg	2%
Choline	10.2mg		2%
Vitamin B5	0.154mg	0.066mg	2%
Protein	3.99g	4.8g	2%
Vitamin E	0.24mg		2%
Calories	101kcal	62kcal	2%
Sodium	3mg	41mg	2%
Calcium	3mg	18mg	2%
Polyunsaturated fat	0.213g	0.303g	1%
Manganese	0.282mg	0.261mg	1%
Vitamin B3	1.287mg	1.2mg	1%
Phosphorus	82mg	73mg	1%
Fats	0.34g	0.5g	0%
Net carbs	19.54g	6.5g	N/A
Magnesium	32mg	31mg	0%
Sugar	0.73g		N/A
Selenium	0.8µg	1µg	0%
Vitamin B2	0.087mg	0.09mg	0%
Vitamin K	0.5µg		0%
Saturated fat	0.049g	0.142g	0%
Monounsaturated fat	0.05g	0.02g	0%
Tryptophan	0.049mg	0.048mg	0%
Threonine	0.127mg	0.178mg	0%
Isoleucine	0.167mg	0.215mg	0%
Leucine	0.276mg	0.37mg	0%
Lysine	0.17mg	0.313mg	0%
Methionine	0.119mg	0.037mg	0%
Phenylalanine	0.195mg	0.195mg	0%
Valine	0.232mg	0.235mg	0%
Histidine	0.104mg	0.115mg	0%
Fructose	0.2g		0%