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  6. Wild rice vs. Refried beans

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 have 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.
  • Wild rice has a higher glycemic index than refried beans.

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.
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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more ZincZinc +131%
Contains less SodiumSodium -99.2%
Contains more CalciumCalcium +866.7%
Contains more PotassiumPotassium +215.8%
Contains more IronIron +140%
Contains more PhosphorusPhosphorus +12.2%
Contains more SeleniumSelenium +625%
~equal in Magnesium ~35mg
~equal in Copper ~0.129mg
~equal in Manganese ~0.289mg

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin EVitamin E +166.7%
Contains more Vitamin B3Vitamin B3 +250.7%
Contains more Vitamin B6Vitamin B6 +31.1%
Contains more FolateFolate +136.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +46.2%
Contains more Vitamin B5Vitamin B5 +22.7%
Contains more Vitamin KVitamin K +320%
Contains more CholineCholine +107.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.079mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice Refried beans DV% diff.
Histidine 0.104mg 153mg 22%
Sodium 3mg 370mg 16%
Iron 0.6mg 1.44mg 11%
Selenium 0.8µg 5.8µg 9%
Fiber 1.8g 3.7g 8%
Vitamin C 0mg 6mg 7%
Zinc 1.34mg 0.58mg 7%
Vitamin B3 1.287mg 0.367mg 6%
Potassium 101mg 319mg 6%
Folate 26µg 11µg 4%
Calcium 3mg 29mg 3%
Saturated fat 0.049g 0.631g 3%
Starch 7.43g 3%
Carbs 21.34g 13.55g 3%
Fats 0.34g 2.01g 3%
Protein 3.99g 4.98g 2%
Polyunsaturated fat 0.213g 0.543g 2%
Choline 10.2mg 21.2mg 2%
Vitamin B1 0.052mg 0.076mg 2%
Vitamin B6 0.135mg 0.103mg 2%
Monounsaturated fat 0.05g 0.601g 1%
Vitamin K 0.5µg 2.1µg 1%
Calories 101kcal 90kcal 1%
Vitamin B5 0.154mg 0.189mg 1%
Vitamin B2 0.087mg 0.079mg 1%
Vitamin E 0.24mg 0.09mg 1%
Phosphorus 82mg 92mg 1%
Copper 0.121mg 0.129mg 1%
Magnesium 32mg 35mg 1%
Net carbs 19.54g 9.85g N/A
Sugar 0.73g 0.54g N/A
Manganese 0.282mg 0.289mg 0%
Trans fat 0.016g N/A
Tryptophan 0.049mg 0.065mg 0%
Threonine 0.127mg 0.231mg 0%
Isoleucine 0.167mg 0.242mg 0%
Leucine 0.276mg 0.438mg 0%
Lysine 0.17mg 0.377mg 0%
Methionine 0.119mg 0.083mg 0%
Phenylalanine 0.195mg 0.297mg 0%
Valine 0.232mg 0.287mg 0%
Fructose 0.2g 0g 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

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
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 CarbsCarbs +57.5%
Contains more ProteinProtein +24.8%
Contains more FatsFats +491.2%
Contains more OtherOther +327.5%
~equal in Water ~77.75g

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains less Sat. FatSaturated fat -92.2%
Contains more Mono. FatMonounsaturated fat +1102%
Contains more Poly. FatPolyunsaturated fat +154.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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 GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +63.6%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. 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.