Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Wild rice
  5. Compare
  6. Wild rice vs. Kidney beans raw

Wild rice vs. Kidney beans raw — In-Depth Nutrition Comparison

Compare

What are the main differences between wild rice and kidney beans raw?

  • Kidney beans raw has more iron, copper, fiber, folate, phosphorus, vitamin B1, potassium, manganese, magnesium, and vitamin B6 than wild rice.
  • Kidney beans raw's daily need coverage for iron is 95% higher.
  • Wild rice has a higher glycemic index (57) than kidney beans raw (22).

We used Wild rice, cooked and Beans, kidney, all types, mature seeds, raw types in this comparison.

Infographic

Wild rice vs Kidney beans raw infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains less SodiumSodium -87.5%
Contains more MagnesiumMagnesium +337.5%
Contains more CalciumCalcium +4666.7%
Contains more PotassiumPotassium +1292.1%
Contains more IronIron +1266.7%
Contains more CopperCopper +691.7%
Contains more ZincZinc +108.2%
Contains more PhosphorusPhosphorus +396.3%
Contains more ManganeseManganese +262.1%
Contains more SeleniumSelenium +300%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +917.3%
Contains more Vitamin B2Vitamin B2 +151.7%
Contains more Vitamin B3Vitamin B3 +60.1%
Contains more Vitamin B5Vitamin B5 +406.5%
Contains more Vitamin B6Vitamin B6 +194.1%
Contains more Vitamin KVitamin K +3700%
Contains more FolateFolate +1415.4%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.22mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice Kidney beans raw DV% diff.
Iron 0.6mg 8.2mg 95%
Copper 0.121mg 0.958mg 93%
Folate 26µg 394µg 92%
Fiber 1.8g 24.9g 92%
Phosphorus 82mg 407mg 46%
Vitamin B1 0.052mg 0.529mg 40%
Protein 3.99g 23.58g 39%
Potassium 101mg 1406mg 38%
Manganese 0.282mg 1.021mg 32%
Magnesium 32mg 140mg 26%
Vitamin B6 0.135mg 0.397mg 20%
Vitamin K 0.5µg 19µg 15%
Calcium 3mg 143mg 14%
Vitamin B5 0.154mg 0.78mg 13%
Carbs 21.34g 60.01g 13%
Zinc 1.34mg 2.79mg 13%
Calories 101kcal 333kcal 12%
Vitamin B2 0.087mg 0.219mg 10%
Vitamin C 0mg 4.5mg 5%
Vitamin B3 1.287mg 2.06mg 5%
Selenium 0.8µg 3.2µg 4%
Choline 10.2mg 2%
Polyunsaturated fat 0.213g 0.457g 2%
Fats 0.34g 0.83g 1%
Sodium 3mg 24mg 1%
Net carbs 19.54g 35.11g N/A
Sugar 0.73g 2.23g N/A
Vitamin E 0.24mg 0.22mg 0%
Saturated fat 0.049g 0.12g 0%
Monounsaturated fat 0.05g 0.064g 0%
Tryptophan 0.049mg 0.279mg 0%
Threonine 0.127mg 0.992mg 0%
Isoleucine 0.167mg 1.041mg 0%
Leucine 0.276mg 1.882mg 0%
Lysine 0.17mg 1.618mg 0%
Methionine 0.119mg 0.355mg 0%
Phenylalanine 0.195mg 1.275mg 0%
Valine 0.232mg 1.233mg 0%
Histidine 0.104mg 0.656mg 0%
Fructose 0.2g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more WaterWater +529.2%
Contains more ProteinProtein +491%
Contains more FatsFats +144.1%
Contains more CarbsCarbs +181.2%
Contains more OtherOther +857.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains less Sat. FatSaturated fat -59.2%
Contains more Mono. FatMonounsaturated fat +28%
Contains more Poly. FatPolyunsaturated fat +114.6%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/nutrients
  2. Kidney beans raw - 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.