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Wild rice vs Green bean - In-Depth Nutrition Comparison

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Significant differences between Wild rice and Green bean

  • Wild rice has more Phosphorus, Zinc, Copper, Manganese, Vitamin B3, Magnesium, Vitamin B6, Vitamin B5, and Folate, however Green bean is richer in Vitamin K.
  • Wild rice covers your daily Phosphorus needs 56% more than Green bean.
  • Green bean has 25 times less Zinc than Wild rice. Wild rice has 5.96mg of Zinc, while Green bean has 0.24mg.

Specific food types used in this comparison are Wild rice, raw and Beans, snap, green, raw.

Infographic

Wild rice vs Green 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 Iron +90.3%
Contains more Potassium +102.4%
Contains more Magnesium +608%
Contains more Copper +659.4%
Contains more Zinc +2383.3%
Contains more Phosphorus +1039.5%
Contains more Calcium +76.2%
Contains less Sodium -14.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 19% 18% 24% 7% 17% 1%
Contains more Iron +90.3%
Contains more Potassium +102.4%
Contains more Magnesium +608%
Contains more Copper +659.4%
Contains more Zinc +2383.3%
Contains more Phosphorus +1039.5%
Contains more Calcium +76.2%
Contains less Sodium -14.3%

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 E +100%
Contains more Vitamin B1 +40.2%
Contains more Vitamin B2 +151.9%
Contains more Vitamin B3 +817.3%
Contains more Vitamin B5 +377.3%
Contains more Vitamin B6 +177.3%
Contains more Folate +187.9%
Contains more Vitamin C +∞%
Contains more Vitamin A +3531.6%
Contains more Vitamin K +2163.2%
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 41% 42% 9% 0% 21% 24% 14% 14% 33% 0% 108% 25%
Contains more Vitamin E +100%
Contains more Vitamin B1 +40.2%
Contains more Vitamin B2 +151.9%
Contains more Vitamin B3 +817.3%
Contains more Vitamin B5 +377.3%
Contains more Vitamin B6 +177.3%
Contains more Folate +187.9%
Contains more Vitamin C +∞%
Contains more Vitamin A +3531.6%
Contains more Vitamin K +2163.2%

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
27
Green bean
Mineral Summary Score
96
Wild rice
17
Green 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
11%
Green bean
Carbohydrates
75%
Wild rice
7%
Green bean
Fats
5%
Wild rice
1%
Green 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 Green bean
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Green 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 is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 0.76g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.8)
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 contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 0.106g)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 37)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Wild rice Green bean Opinion
Calories 357 31 Wild rice
Protein 14.73 1.83 Wild rice
Fats 1.08 0.22 Wild rice
Vitamin C 0 12.2 Green bean
Carbs 74.9 6.97 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.96 1.03 Wild rice
Calcium 21 37 Green bean
Potassium 427 211 Wild rice
Magnesium 177 25 Wild rice
Sugar 2.5 3.26 Wild rice
Fiber 6.2 2.7 Wild rice
Copper 0.524 0.069 Wild rice
Zinc 5.96 0.24 Wild rice
Starch 0.88 Green bean
Phosphorus 433 38 Wild rice
Sodium 7 6 Green bean
Vitamin A 19 690 Green bean
Vitamin E 0.82 0.41 Wild rice
Vitamin D 0 0
Vitamin B1 0.115 0.082 Wild rice
Vitamin B2 0.262 0.104 Wild rice
Vitamin B3 6.733 0.734 Wild rice
Vitamin B5 1.074 0.225 Wild rice
Vitamin B6 0.391 0.141 Wild rice
Vitamin B12 0 0
Vitamin K 1.9 43 Green bean
Folate 95 33 Wild rice
Trans Fat 0 Wild rice
Saturated Fat 0.156 0.05 Green bean
Monounsaturated Fat 0.159 0.01 Wild rice
Polyunsaturated fat 0.676 0.113 Wild rice
Tryptophan 0.179 0.019 Wild rice
Threonine 0.469 0.079 Wild rice
Isoleucine 0.618 0.066 Wild rice
Leucine 1.018 0.112 Wild rice
Lysine 0.629 0.088 Wild rice
Methionine 0.438 0.022 Wild rice
Phenylalanine 0.721 0.067 Wild rice
Valine 0.858 0.09 Wild rice
Histidine 0.384 0.034 Wild rice
Fructose 1.39 Green bean

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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.