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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
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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 +36.1%
Contains more Potassium +33.9%
Contains more Magnesium +405.7%
Contains more Copper +306.2%
Contains more Zinc +927.6%
Contains more Phosphorus +370.7%
Contains less Sodium -98.1%
Contains more Calcium +38.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 54% 9% 29% 25% 43% 16% 40% 49%
Contains more Iron +36.1%
Contains more Potassium +33.9%
Contains more Magnesium +405.7%
Contains more Copper +306.2%
Contains more Zinc +927.6%
Contains more Phosphorus +370.7%
Contains less Sodium -98.1%
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 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 20% 0% 2% 0% 19% 19% 7% 12% 24% 0% 6% 9%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Refried beans
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 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 ($)

All nutrients comparison - raw data values

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

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.