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Wild rice vs Broad bean - In-Depth Nutrition Comparison

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Differences between Wild rice and Broad bean

  • Wild rice has more Zinc, Phosphorus, Magnesium, Manganese, Vitamin B3, Vitamin B6, Vitamin B5, and Copper, while Broad bean has more Vitamin K, and Folate.
  • Wild rice's daily need coverage for Zinc is 45% higher.
  • Broad bean contains 5 times less Magnesium than Wild rice. Wild rice contains 177mg of Magnesium, while Broad bean contains 33mg.

The food types used in this comparison are Wild rice, raw and Beans, fava, in pod, raw.

Infographic

Wild rice vs Broad 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
Contains more Iron +26.5%
Contains more Potassium +28.6%
Contains more Magnesium +436.4%
Contains more Copper +30.3%
Contains more Zinc +496%
Contains more Phosphorus +235.7%
Contains less Sodium -72%
Contains more Calcium +76.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 59% 12% 30% 24% 134% 28% 56% 4%
Contains more Iron +26.5%
Contains more Potassium +28.6%
Contains more Magnesium +436.4%
Contains more Copper +30.3%
Contains more Zinc +496%
Contains more Phosphorus +235.7%
Contains less Sodium -72%
Contains more Calcium +76.2%

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
:
Contains more Vitamin B3 +199.4%
Contains more Vitamin B5 +377.3%
Contains more Vitamin B6 +276%
Contains more Vitamin C +∞%
Contains more Vitamin A +1652.6%
Contains more Vitamin E +41.5%
Contains more Vitamin B1 +15.7%
Contains more Vitamin B2 +10.7%
Contains more Vitamin K +2052.6%
Contains more Folate +55.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 17% 0% 29% 61% 127% 65% 91% 0% 5% 72%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 13% 20% 24% 0% 34% 67% 43% 14% 24% 0% 103% 111%
Contains more Vitamin B3 +199.4%
Contains more Vitamin B5 +377.3%
Contains more Vitamin B6 +276%
Contains more Vitamin C +∞%
Contains more Vitamin A +1652.6%
Contains more Vitamin E +41.5%
Contains more Vitamin B1 +15.7%
Contains more Vitamin B2 +10.7%
Contains more Vitamin K +2052.6%
Contains more Folate +55.8%

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
37
Broad bean
Mineral Summary Score
96
Wild rice
43
Broad 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
48%
Broad bean
Carbohydrates
75%
Wild rice
18%
Broad bean
Fats
5%
Wild rice
3%
Broad bean

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 Broad bean
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 6.71g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 22)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $0.6)
Which food is richer in minerals?
Wild rice
Wild rice is relatively richer in minerals
Which food is lower in Saturated Fat?
Broad bean
Broad bean is lower in Saturated Fat (difference - 0.038g)
Which food is richer in vitamins?
Broad bean
Broad bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Wild rice Broad bean Opinion
Calories 357 88 Wild rice
Protein 14.73 7.92 Wild rice
Fats 1.08 0.73 Wild rice
Vitamin C 0 3.7 Broad bean
Carbs 74.9 17.63 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.96 1.55 Wild rice
Calcium 21 37 Broad bean
Potassium 427 332 Wild rice
Magnesium 177 33 Wild rice
Sugar 2.5 9.21 Wild rice
Fiber 6.2 7.5 Broad bean
Copper 0.524 0.402 Wild rice
Zinc 5.96 1 Wild rice
Starch
Phosphorus 433 129 Wild rice
Sodium 7 25 Wild rice
Vitamin A 19 333 Broad bean
Vitamin E 0.82 1.16 Broad bean
Vitamin D 0 0
Vitamin B1 0.115 0.133 Broad bean
Vitamin B2 0.262 0.29 Broad bean
Vitamin B3 6.733 2.249 Wild rice
Vitamin B5 1.074 0.225 Wild rice
Vitamin B6 0.391 0.104 Wild rice
Vitamin B12 0 0
Vitamin K 1.9 40.9 Broad bean
Folate 95 148 Broad bean
Trans Fat 0 Wild rice
Saturated Fat 0.156 0.118 Broad bean
Monounsaturated Fat 0.159 0.104 Wild rice
Polyunsaturated fat 0.676 0.342 Wild rice
Tryptophan 0.179 Wild rice
Threonine 0.469 Wild rice
Isoleucine 0.618 Wild rice
Leucine 1.018 Wild rice
Lysine 0.629 Wild rice
Methionine 0.438 Wild rice
Phenylalanine 0.721 Wild rice
Valine 0.858 Wild rice
Histidine 0.384 Wild rice
Fructose

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. Broad bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.