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Wild rice vs Navy bean - In-Depth Nutrition Comparison

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The main differences between Wild rice and Navy bean

  • Wild rice is richer in Phosphorus, Zinc, Manganese, Vitamin B3, Copper, Magnesium, and Vitamin B6, yet Navy bean is richer in Vitamin B1, Vitamin C, and Folate.
  • Daily need coverage for Phosphorus from Wild rice is 48% higher.
  • Wild rice contains 7 times more Zinc than Navy bean. Wild rice contains 5.96mg of Zinc, while Navy bean contains 0.89mg.

Food types used in this article are Wild rice, raw and Beans, navy, mature seeds, sprouted, raw.

Infographic

Wild rice vs Navy 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
Contains more Calcium +40%
Contains more Magnesium +75.2%
Contains more Phosphorus +333%
Contains more Potassium +39.1%
Contains less Sodium -46.2%
Contains more Zinc +569.7%
Contains more Copper +47.2%
Equal in Iron - 1.93
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Contains more Calcium +40%
Contains more Magnesium +75.2%
Contains more Phosphorus +333%
Contains more Potassium +39.1%
Contains less Sodium -46.2%
Contains more Zinc +569.7%
Contains more Copper +47.2%
Equal in Iron - 1.93

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 +375%
Contains more Vitamin B2 +21.9%
Contains more Vitamin B3 +451.9%
Contains more Vitamin B5 +30.2%
Contains more Vitamin B6 +104.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +239.1%
Contains more Folate +38.9%
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 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Contains more Vitamin A +375%
Contains more Vitamin B2 +21.9%
Contains more Vitamin B3 +451.9%
Contains more Vitamin B5 +30.2%
Contains more Vitamin B6 +104.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +239.1%
Contains more Folate +38.9%

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

All nutrients comparison - raw data values

Nutrient Wild rice Navy bean Opinion
Net carbs 68.7g 13.05g Wild rice
Protein 14.73g 6.15g Wild rice
Fats 1.08g 0.7g Wild rice
Carbs 74.9g 13.05g Wild rice
Calories 357kcal 67kcal Wild rice
Starch g g
Fructose g g
Sugar 2.5g g Navy bean
Fiber 6.2g g Wild rice
Calcium 21mg 15mg Wild rice
Iron 1.96mg 1.93mg Wild rice
Magnesium 177mg 101mg Wild rice
Phosphorus 433mg 100mg Wild rice
Potassium 427mg 307mg Wild rice
Sodium 7mg 13mg Wild rice
Zinc 5.96mg 0.89mg Wild rice
Copper 0.524mg 0.356mg Wild rice
Vitamin A 19IU 4IU Wild rice
Vitamin E 0.82mg mg Wild rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 18.8mg Navy bean
Vitamin B1 0.115mg 0.39mg Navy bean
Vitamin B2 0.262mg 0.215mg Wild rice
Vitamin B3 6.733mg 1.22mg Wild rice
Vitamin B5 1.074mg 0.825mg Wild rice
Vitamin B6 0.391mg 0.191mg Wild rice
Folate 95µg 132µg Navy bean
Vitamin B12 0µg 0µg
Vitamin K 1.9µg µg Wild rice
Tryptophan 0.179mg 0.064mg Wild rice
Threonine 0.469mg 0.258mg Wild rice
Isoleucine 0.618mg 0.273mg Wild rice
Leucine 1.018mg 0.442mg Wild rice
Lysine 0.629mg 0.35mg Wild rice
Methionine 0.438mg 0.064mg Wild rice
Phenylalanine 0.721mg 0.31mg Wild rice
Valine 0.858mg 0.316mg Wild rice
Histidine 0.384mg 0.172mg Wild rice
Cholesterol 0mg 0mg
Trans Fat g 0g Wild rice
Saturated Fat 0.156g 0.085g Navy bean
Monounsaturated Fat 0.159g 0.052g Wild rice
Polyunsaturated fat 0.676g 0.407g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Navy 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
35
Navy bean
Mineral Summary Score
96
Wild rice
45
Navy 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
37%
Navy bean
Carbohydrates
75%
Wild rice
13%
Navy bean
Fats
5%
Wild rice
3%
Navy bean

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 6mg)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.3)
Which food is richer in minerals?
Wild rice
Wild rice is relatively richer in minerals
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in Sugar?
Navy bean
Navy bean is lower in Sugar (difference - 2.5g)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 0.071g)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 18)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.