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Wild rice vs Refried beans - In-Depth Nutrition Comparison

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Differences between Wild rice and Refried beans

  • Refried beans contain less Zinc, Phosphorus, Manganese, Copper, Vitamin B3, Magnesium, Vitamin B6, Folate, and Vitamin B5 than Wild rice.
  • Wild rice's daily need coverage for Zinc is 49% higher.
  • Refried beans contain 18 times less Vitamin B3 than Wild rice. Wild rice contains 6.733mg of Vitamin B3, while Refried beans contain 0.367mg.
  • The amount of Sodium in Wild rice is lower.

The food types used in this comparison are Wild rice, raw 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +36.1%
Contains more Magnesium +405.7%
Contains more Phosphorus +370.7%
Contains more Potassium +33.9%
Contains less Sodium -98.1%
Contains more Zinc +927.6%
Contains more Copper +306.2%
Contains more Calcium +38.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 54% 25% 40% 29% 49% 16% 43%
Contains more Iron +36.1%
Contains more Magnesium +405.7%
Contains more Phosphorus +370.7%
Contains more Potassium +33.9%
Contains less Sodium -98.1%
Contains more Zinc +927.6%
Contains more Copper +306.2%
Contains more Calcium +38.1%

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 +∞%
Contains more Vitamin E +811.1%
Contains more Vitamin B1 +51.3%
Contains more Vitamin B2 +231.6%
Contains more Vitamin B3 +1734.6%
Contains more Vitamin B5 +468.3%
Contains more Vitamin B6 +279.6%
Contains more Folate +763.6%
Contains more Vitamin C +∞%
Contains more Vitamin K +10.5%
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 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Contains more Vitamin A +∞%
Contains more Vitamin E +811.1%
Contains more Vitamin B1 +51.3%
Contains more Vitamin B2 +231.6%
Contains more Vitamin B3 +1734.6%
Contains more Vitamin B5 +468.3%
Contains more Vitamin B6 +279.6%
Contains more Folate +763.6%
Contains more Vitamin C +∞%
Contains more Vitamin K +10.5%

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 Refried beans
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Wild rice Refried beans Opinion
Net carbs 68.7g 9.85g Wild rice
Protein 14.73g 4.98g Wild rice
Fats 1.08g 2.01g Refried beans
Carbs 74.9g 13.55g Wild rice
Calories 357kcal 90kcal Wild rice
Starch g 7.43g Refried beans
Fructose g 0g Refried beans
Sugar 2.5g 0.54g Refried beans
Fiber 6.2g 3.7g Wild rice
Calcium 21mg 29mg Refried beans
Iron 1.96mg 1.44mg Wild rice
Magnesium 177mg 35mg Wild rice
Phosphorus 433mg 92mg Wild rice
Potassium 427mg 319mg Wild rice
Sodium 7mg 370mg Wild rice
Zinc 5.96mg 0.58mg Wild rice
Copper 0.524mg 0.129mg Wild rice
Vitamin A 19IU 0IU Wild rice
Vitamin E 0.82mg 0.09mg Wild rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 6mg Refried beans
Vitamin B1 0.115mg 0.076mg Wild rice
Vitamin B2 0.262mg 0.079mg Wild rice
Vitamin B3 6.733mg 0.367mg Wild rice
Vitamin B5 1.074mg 0.189mg Wild rice
Vitamin B6 0.391mg 0.103mg Wild rice
Folate 95µg 11µg Wild rice
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 2.1µg Refried beans
Tryptophan 0.179mg 0.065mg Wild rice
Threonine 0.469mg 0.231mg Wild rice
Isoleucine 0.618mg 0.242mg Wild rice
Leucine 1.018mg 0.438mg Wild rice
Lysine 0.629mg 0.377mg Wild rice
Methionine 0.438mg 0.083mg Wild rice
Phenylalanine 0.721mg 0.297mg Wild rice
Valine 0.858mg 0.287mg Wild rice
Histidine 0.384mg 153mg Refried beans
Cholesterol 0mg 0mg
Trans Fat g 0.016g Wild rice
Saturated Fat 0.156g 0.631g Wild rice
Monounsaturated Fat 0.159g 0.601g Refried beans
Polyunsaturated fat 0.676g 0.543g Wild rice

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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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
10
Refried beans
Mineral Summary Score
96
Wild rice
33
Refried beans

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
30%
Refried beans
Carbohydrates
75%
Wild rice
14%
Refried beans
Fats
5%
Wild rice
9%
Refried beans

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 363mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.475g)
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?
Refried beans
Refried beans is lower in Sugar (difference - 1.96g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 19)
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 ($)

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. 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.