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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wild rice
Wild rice
4
:
4
Kidney bean
Kidney bean
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
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Kidney bean
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
Wild rice
Wild rice
5
:
5
Kidney bean
Kidney bean
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
Wild rice
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%
Kidney bean
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice
Wild rice
2
:
3
Kidney bean
Kidney bean
Contains more Fats +30.1%
Contains more Carbs +24.8%
Contains more Protein +60.1%
Contains more Water +51.4%
Contains more Other +150.3%
Wild rice
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Kidney bean
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 Fats +30.1%
Contains more Carbs +24.8%
Contains more Protein +60.1%
Contains more Water +51.4%
Contains more Other +150.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice
Wild rice
2
:
1
Kidney bean
Kidney bean
Contains more Monounsaturated Fat +148.4%
Contains more Polyunsaturated fat +47.9%
Contains less Saturated Fat -23.1%
Wild rice
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Kidney bean
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Contains more Monounsaturated Fat +148.4%
Contains more Polyunsaturated fat +47.9%
Contains less Saturated Fat -23.1%

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
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 A RAE 1µg 0µg Wild rice
Vitamin E 0.82mg 0.22mg Wild rice
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 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
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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
39%
Wild rice
60%
Kidney bean
Minerals Daily Need Coverage Score
96%
Wild rice
143%
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.