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

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Important differences between Wild rice and Refried beans

  • Wild rice has more Zinc, and Vitamin B3, however, Refried beans has more Iron, Selenium, Fiber, Vitamin C, and Potassium.
  • Refried beans' daily need coverage for Sodium is 16% more.
  • Wild rice has 4 times more Vitamin B3 than Refried beans. Wild rice has 1.287mg of Vitamin B3, while Refried beans have 0.367mg.
  • Wild rice is lower in Sodium.

The food varieties used in the comparison are Wild rice, cooked and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Wild rice vs Refried 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.
Contains less Sodium -99.2%
Contains more Zinc +131%
Contains more Calcium +866.7%
Contains more Iron +140%
Contains more Phosphorus +12.2%
Contains more Potassium +215.8%
Contains more Selenium +625%
Equal in Magnesium - 35
Equal in Copper - 0.129
Equal in Manganese - 0.289
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Contains less Sodium -99.2%
Contains more Zinc +131%
Contains more Calcium +866.7%
Contains more Iron +140%
Contains more Phosphorus +12.2%
Contains more Potassium +215.8%
Contains more Selenium +625%
Equal in Magnesium - 35
Equal in Copper - 0.129
Equal in Manganese - 0.289

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +166.7%
Contains more Vitamin B2 +10.1%
Contains more Vitamin B3 +250.7%
Contains more Vitamin B6 +31.1%
Contains more Folate +136.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +46.2%
Contains more Vitamin B5 +22.7%
Contains more Vitamin K +320%
Equal in Vitamin B2 - 0.079
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Contains more Vitamin A +∞%
Contains more Vitamin E +166.7%
Contains more Vitamin B2 +10.1%
Contains more Vitamin B3 +250.7%
Contains more Vitamin B6 +31.1%
Contains more Folate +136.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +46.2%
Contains more Vitamin B5 +22.7%
Contains more Vitamin K +320%
Equal in Vitamin B2 - 0.079

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +57.5%
Contains more Protein +24.8%
Contains more Fats +491.2%
Contains more Other +327.5%
Equal in Water - 77.75
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more Carbs +57.5%
Contains more Protein +24.8%
Contains more Fats +491.2%
Contains more Other +327.5%
Equal in Water - 77.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -92.2%
Contains more Monounsaturated Fat +1102%
Contains more Polyunsaturated fat +154.9%
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Contains less Saturated Fat -92.2%
Contains more Monounsaturated Fat +1102%
Contains more Polyunsaturated fat +154.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +∞%
Contains more Sucrose +63.6%
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
93% 7%
Starch: 7.43 g
Sucrose: 0.54 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +∞%
Contains more Sucrose +63.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wild rice Refried beans
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wild rice Refried beans Opinion
Net carbs 19.54g 9.85g Wild rice
Protein 3.99g 4.98g Refried beans
Fats 0.34g 2.01g Refried beans
Carbs 21.34g 13.55g Wild rice
Calories 101kcal 90kcal Wild rice
Starch 7.43g Refried beans
Fructose 0.2g 0g Wild rice
Sugar 0.73g 0.54g Refried beans
Fiber 1.8g 3.7g Refried beans
Calcium 3mg 29mg Refried beans
Iron 0.6mg 1.44mg Refried beans
Magnesium 32mg 35mg Refried beans
Phosphorus 82mg 92mg Refried beans
Potassium 101mg 319mg Refried beans
Sodium 3mg 370mg Wild rice
Zinc 1.34mg 0.58mg Wild rice
Copper 0.121mg 0.129mg Refried beans
Manganese 0.282mg 0.289mg Refried beans
Selenium 0.8µg 5.8µg Refried beans
Vitamin A 3IU 0IU Wild rice
Vitamin E 0.24mg 0.09mg Wild rice
Vitamin C 0mg 6mg Refried beans
Vitamin B1 0.052mg 0.076mg Refried beans
Vitamin B2 0.087mg 0.079mg Wild rice
Vitamin B3 1.287mg 0.367mg Wild rice
Vitamin B5 0.154mg 0.189mg Refried beans
Vitamin B6 0.135mg 0.103mg Wild rice
Folate 26µg 11µg Wild rice
Vitamin K 0.5µg 2.1µg Refried beans
Tryptophan 0.049mg 0.065mg Refried beans
Threonine 0.127mg 0.231mg Refried beans
Isoleucine 0.167mg 0.242mg Refried beans
Leucine 0.276mg 0.438mg Refried beans
Lysine 0.17mg 0.377mg Refried beans
Methionine 0.119mg 0.083mg Wild rice
Phenylalanine 0.195mg 0.297mg Refried beans
Valine 0.232mg 0.287mg Refried beans
Histidine 0.104mg 153mg Refried beans
Trans Fat 0.016g Wild rice
Saturated Fat 0.049g 0.631g Wild rice
Monounsaturated Fat 0.05g 0.601g Refried beans
Polyunsaturated fat 0.213g 0.543g Refried beans
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Refried beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
Wild rice
10%
Refried beans
Minerals Daily Need Coverage Score
21%
Wild rice
33%
Refried beans

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 367mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.582g)
Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 0.19g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.