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Wild rice vs Kidney bean - In-Depth Nutrition Comparison

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A recap on differences between Wild rice and Kidney bean

  • Wild rice is higher in Vitamin B3, Zinc, and Manganese, yet Kidney bean is higher in Iron, Fiber, Folate, Copper, Vitamin B1, Potassium, and Vitamin K.
  • Kidney bean covers your daily Iron needs 78% more than Wild rice.
  • Wild rice contains 3 times more Vitamin B3 than Kidney bean. While Wild rice contains 6.733mg of Vitamin B3, Kidney bean contains only 2.06mg.

Food varieties used in this article are Wild rice, raw and Beans, kidney, all types, mature seeds, raw.

Infographic

Wild rice vs Kidney 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 Magnesium +26.4%
Contains less Sodium -70.8%
Contains more Zinc +113.6%
Contains more Calcium +581%
Contains more Iron +318.4%
Contains more Potassium +229.3%
Contains more Copper +82.8%
Equal in Phosphorus - 407
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Contains more Magnesium +26.4%
Contains less Sodium -70.8%
Contains more Zinc +113.6%
Contains more Calcium +581%
Contains more Iron +318.4%
Contains more Potassium +229.3%
Contains more Copper +82.8%
Equal in Phosphorus - 407

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 A +∞%
Contains more Vitamin E +272.7%
Contains more Vitamin B2 +19.6%
Contains more Vitamin B3 +226.8%
Contains more Vitamin B5 +37.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +360%
Contains more Folate +314.7%
Contains more Vitamin K +900%
Equal in Vitamin B6 - 0.397
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Contains more Vitamin A +∞%
Contains more Vitamin E +272.7%
Contains more Vitamin B2 +19.6%
Contains more Vitamin B3 +226.8%
Contains more Vitamin B5 +37.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +360%
Contains more Folate +314.7%
Contains more Vitamin K +900%
Equal in Vitamin B6 - 0.397

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

All nutrients comparison - raw data values

Nutrient Wild rice Kidney bean Opinion
Net carbs 68.7g 35.11g Wild rice
Protein 14.73g 23.58g Kidney bean
Fats 1.08g 0.83g Wild rice
Carbs 74.9g 60.01g Wild rice
Calories 357kcal 333kcal Wild rice
Starch g g
Fructose g g
Sugar 2.5g 2.23g Kidney bean
Fiber 6.2g 24.9g Kidney bean
Calcium 21mg 143mg Kidney bean
Iron 1.96mg 8.2mg Kidney bean
Magnesium 177mg 140mg Wild rice
Phosphorus 433mg 407mg Wild rice
Potassium 427mg 1406mg Kidney bean
Sodium 7mg 24mg Wild rice
Zinc 5.96mg 2.79mg Wild rice
Copper 0.524mg 0.958mg Kidney bean
Vitamin A 19IU 0IU Wild rice
Vitamin E 0.82mg 0.22mg Wild rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 4.5mg Kidney bean
Vitamin B1 0.115mg 0.529mg Kidney bean
Vitamin B2 0.262mg 0.219mg Wild rice
Vitamin B3 6.733mg 2.06mg Wild rice
Vitamin B5 1.074mg 0.78mg Wild rice
Vitamin B6 0.391mg 0.397mg Kidney bean
Folate 95µg 394µg Kidney bean
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 19µg Kidney bean
Tryptophan 0.179mg 0.279mg Kidney bean
Threonine 0.469mg 0.992mg Kidney bean
Isoleucine 0.618mg 1.041mg Kidney bean
Leucine 1.018mg 1.882mg Kidney bean
Lysine 0.629mg 1.618mg Kidney bean
Methionine 0.438mg 0.355mg Wild rice
Phenylalanine 0.721mg 1.275mg Kidney bean
Valine 0.858mg 1.233mg Kidney bean
Histidine 0.384mg 0.656mg Kidney bean
Cholesterol 0mg 0mg
Trans Fat g 0g Wild rice
Saturated Fat 0.156g 0.12g Kidney bean
Monounsaturated Fat 0.159g 0.064g Wild rice
Polyunsaturated fat 0.676g 0.457g Wild rice

Which food is preferable for your diet?

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

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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
60
Kidney bean
Mineral Summary Score
96
Wild rice
143
Kidney 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
141%
Kidney bean
Carbohydrates
75%
Wild rice
60%
Kidney bean
Fats
5%
Wild rice
4%
Kidney bean

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 17mg)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.2)
Which food is lower in Sugar?
Kidney bean
Kidney bean is lower in Sugar (difference - 0.27g)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 0.036g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 35)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Kidney bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.