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Wild rice vs. Navy beans — In-Depth Nutrition Comparison

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What are the differences between wild rice and navy beans?

  • The amount of fiber, folate, iron, vitamin B1, manganese, copper, phosphorus, potassium, calcium, and choline in navy beans is higher than in wild rice.
  • Navy beans' daily need coverage for fiber is 35% more.
  • Navy beans have a lower glycemic index (39) than wild rice (57).

We used Wild rice, cooked and Beans, navy, mature seeds, cooked, boiled, without salt types in this article.

Infographic

Wild rice vs Navy beans 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" 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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
Contains more ZincZinc +30.1%
Contains more MagnesiumMagnesium +65.6%
Contains more CalciumCalcium +2200%
Contains more PotassiumPotassium +285.1%
Contains more IronIron +293.3%
Contains more CopperCopper +73.6%
Contains more PhosphorusPhosphorus +75.6%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +86.9%
Contains more SeleniumSelenium +262.5%

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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
Contains more Vitamin EVitamin E +2300%
Contains more Vitamin B2Vitamin B2 +31.8%
Contains more Vitamin B3Vitamin B3 +98.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +355.8%
Contains more Vitamin B5Vitamin B5 +72.7%
Contains more Vitamin KVitamin K +20%
Contains more FolateFolate +438.5%
Contains more CholineCholine +338.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.138mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice Navy beans DV% diff.
Fiber 1.8g 10.5g 35%
Folate 26µg 140µg 29%
Iron 0.6mg 2.36mg 22%
Vitamin B1 0.052mg 0.237mg 15%
Manganese 0.282mg 0.527mg 11%
Copper 0.121mg 0.21mg 10%
Phosphorus 82mg 144mg 9%
Potassium 101mg 389mg 8%
Protein 3.99g 8.23g 8%
Calcium 3mg 69mg 7%
Choline 10.2mg 44.7mg 6%
Starch 15.4g 6%
Magnesium 32mg 53mg 5%
Selenium 0.8µg 2.9µg 4%
Vitamin B3 1.287mg 0.649mg 4%
Zinc 1.34mg 1.03mg 3%
Vitamin B5 0.154mg 0.266mg 2%
Polyunsaturated fat 0.213g 0.49g 2%
Calories 101kcal 140kcal 2%
Vitamin B2 0.087mg 0.066mg 2%
Vitamin E 0.24mg 0.01mg 2%
Carbs 21.34g 26.05g 2%
Vitamin C 0mg 0.9mg 1%
Fats 0.34g 0.62g 0%
Net carbs 19.54g 15.55g N/A
Sugar 0.73g 0.37g N/A
Sodium 3mg 0mg 0%
Vitamin B6 0.135mg 0.138mg 0%
Vitamin K 0.5µg 0.6µg 0%
Saturated fat 0.049g 0.098g 0%
Monounsaturated fat 0.05g 0.142g 0%
Tryptophan 0.049mg 0.1mg 0%
Threonine 0.127mg 0.289mg 0%
Isoleucine 0.167mg 0.387mg 0%
Leucine 0.276mg 0.7mg 0%
Lysine 0.17mg 0.52mg 0%
Methionine 0.119mg 0.111mg 0%
Phenylalanine 0.195mg 0.471mg 0%
Valine 0.232mg 0.504mg 0%
Histidine 0.104mg 0.206mg 0%
Fructose 0.2g 0g 0%
Omega-3 - ALA 0.177g N/A

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
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more WaterWater +15.9%
Contains more ProteinProtein +106.3%
Contains more FatsFats +82.4%
Contains more CarbsCarbs +22.1%
Contains more OtherOther +222.5%

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
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 g
Contains less Sat. FatSaturated fat -50%
Contains more Mono. FatMonounsaturated fat +184%
Contains more Poly. FatPolyunsaturated fat +130%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
45% 27% 27%
Starch: 0 g
Sucrose: 0.33 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
98% 2%
Starch: 15.4 g
Sucrose: 0.37 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +12.1%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.