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  6. Wild rice vs. Green beans

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

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Important differences between wild rice and green beans

  • Wild rice has more zinc, phosphorus, copper, and vitamin B6; however, green beans have more vitamin K, vitamin A, vitamin C, and fiber.
  • Green beans' daily need coverage for vitamin K is 40% more.
  • Wild rice has 5 times more zinc than green beans. Wild rice has 1.34mg of zinc, while green beans have 0.25mg.
  • Wild rice has a higher glycemic index than green beans.

The food varieties used in the comparison are Wild rice, cooked and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Wild rice vs Green beans 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more MagnesiumMagnesium +77.8%
Contains more CopperCopper +112.3%
Contains more ZincZinc +436%
Contains more PhosphorusPhosphorus +182.8%
Contains more SeleniumSelenium +300%
Contains more CalciumCalcium +1366.7%
Contains more PotassiumPotassium +44.6%
Contains less SodiumSodium -66.7%
~equal in Iron ~0.65mg
~equal in Manganese ~0.285mg

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin B3Vitamin B3 +109.6%
Contains more Vitamin B5Vitamin B5 +108.1%
Contains more Vitamin B6Vitamin B6 +141.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +91.7%
Contains more Vitamin B1Vitamin B1 +42.3%
Contains more Vitamin B2Vitamin B2 +11.5%
Contains more Vitamin KVitamin K +9480%
Contains more FolateFolate +26.9%
Contains more CholineCholine +65.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice Green beans DV% diff.
Vitamin K 0.5µg 47.9µg 40%
Vitamin C 0mg 9.7mg 11%
Zinc 1.34mg 0.25mg 10%
Phosphorus 82mg 29mg 8%
Copper 0.121mg 0.057mg 7%
Vitamin B6 0.135mg 0.056mg 6%
Fiber 1.8g 3.2g 6%
Vitamin A 0µg 32µg 4%
Carbs 21.34g 7.88g 4%
Calcium 3mg 44mg 4%
Vitamin B3 1.287mg 0.614mg 4%
Protein 3.99g 1.89g 4%
Calories 101kcal 35kcal 3%
Magnesium 32mg 18mg 3%
Folate 26µg 33µg 2%
Vitamin B5 0.154mg 0.074mg 2%
Vitamin B1 0.052mg 0.074mg 2%
Vitamin E 0.24mg 0.46mg 1%
Selenium 0.8µg 0.2µg 1%
Vitamin B2 0.087mg 0.097mg 1%
Iron 0.6mg 0.65mg 1%
Potassium 101mg 146mg 1%
Choline 10.2mg 16.9mg 1%
Fats 0.34g 0.28g 0%
Net carbs 19.54g 4.68g N/A
Sugar 0.73g 3.63g N/A
Sodium 3mg 1mg 0%
Manganese 0.282mg 0.285mg 0%
Saturated fat 0.049g 0.064g 0%
Monounsaturated fat 0.05g 0.011g 0%
Polyunsaturated fat 0.213g 0.145g 0%
Tryptophan 0.049mg 0.02mg 0%
Threonine 0.127mg 0.082mg 0%
Isoleucine 0.167mg 0.069mg 0%
Leucine 0.276mg 0.116mg 0%
Lysine 0.17mg 0.091mg 0%
Methionine 0.119mg 0.023mg 0%
Phenylalanine 0.195mg 0.069mg 0%
Valine 0.232mg 0.093mg 0%
Histidine 0.104mg 0.035mg 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +111.1%
Contains more FatsFats +21.4%
Contains more CarbsCarbs +170.8%
Contains more WaterWater +20.7%
Contains more OtherOther +82.5%

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains less Sat. FatSaturated fat -23.4%
Contains more Mono. FatMonounsaturated fat +354.5%
Contains more Poly. FatPolyunsaturated fat +46.9%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.