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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 more Zinc +113.6%
Contains less Sodium -70.8%
Contains more Iron +318.4%
Contains more Calcium +581%
Contains more Potassium +229.3%
Contains more Copper +82.8%
Equal in Phosphorus - 407
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 308% 43% 125% 100% 320% 77% 175% 4%
Contains more Magnesium +26.4%
Contains more Zinc +113.6%
Contains less Sodium -70.8%
Contains more Iron +318.4%
Contains more Calcium +581%
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 Vitamin K +900%
Contains more Folate +314.7%
Equal in Vitamin B6 - 0.397
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 15% 0% 5% 0% 133% 51% 39% 47% 92% 0% 48% 296%
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 Vitamin K +900%
Contains more Folate +314.7%
Equal in Vitamin B6 - 0.397

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Kidney 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 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.

All nutrients comparison - raw data values

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