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  6. Bean raw vs. Wild rice

Bean raw vs. Wild rice — In-Depth Nutrition Comparison

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Differences between bean raw and wild rice

  • Wild rice contains less folate, copper, iron, vitamin B1, fiber, selenium, phosphorus, potassium, manganese, and magnesium than bean raw.
  • Bean raw's daily need coverage for folate is 125% higher.
  • Wild rice contains 35 times less selenium than bean raw. Bean raw contains 27.9µg of selenium, while wild rice contains 0.8µg.
  • Bean raw has a lower glycemic index. The glycemic index of bean raw is 33, while the glycemic index of wild rice is 57.

The food types used in this comparison are Beans, pinto, mature seeds, raw and Wild rice, cooked.

Infographic

Bean raw vs Wild rice 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
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%
Contains more MagnesiumMagnesium +450%
Contains more CalciumCalcium +3666.7%
Contains more PotassiumPotassium +1279.2%
Contains more IronIron +745%
Contains more CopperCopper +638%
Contains more ZincZinc +70.1%
Contains more PhosphorusPhosphorus +401.2%
Contains more ManganeseManganese +307.1%
Contains more SeleniumSelenium +3387.5%
Contains less SodiumSodium -75%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 4.8% 13% 20% 24% 9.2% 31% 0% 1.3% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1271.2%
Contains more Vitamin B2Vitamin B2 +143.7%
Contains more Vitamin B5Vitamin B5 +409.7%
Contains more Vitamin B6Vitamin B6 +251.1%
Contains more Vitamin KVitamin K +1020%
Contains more FolateFolate +1919.2%
Contains more Vitamin EVitamin E +14.3%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B3 ~1.287mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Wild rice DV% diff.
Folate 525µg 26µg 125%
Copper 0.893mg 0.121mg 86%
Iron 5.07mg 0.6mg 56%
Fiber 15.5g 1.8g 55%
Vitamin B1 0.713mg 0.052mg 55%
Selenium 27.9µg 0.8µg 49%
Phosphorus 411mg 82mg 47%
Potassium 1393mg 101mg 38%
Manganese 1.148mg 0.282mg 38%
Protein 21.42g 3.99g 35%
Magnesium 176mg 32mg 34%
Vitamin B6 0.474mg 0.135mg 26%
Carbs 62.55g 21.34g 14%
Starch 34.17g 14%
Vitamin B5 0.785mg 0.154mg 13%
Calories 347kcal 101kcal 12%
Calcium 113mg 3mg 11%
Vitamin B2 0.212mg 0.087mg 10%
Choline 66.2mg 10.2mg 10%
Zinc 2.28mg 1.34mg 9%
Vitamin C 6.3mg 0mg 7%
Vitamin K 5.6µg 0.5µg 4%
Fats 1.23g 0.34g 1%
Vitamin B3 1.174mg 1.287mg 1%
Saturated fat 0.235g 0.049g 1%
Polyunsaturated fat 0.407g 0.213g 1%
Protein per 100 calories 6.2g 4g N/A
Calories per 10 g protein 162kcal 253kcal N/A
Weight per 100 calories 29g 99g N/A
Net carbs 47.05g 19.54g N/A
Sugar 2.11g 0.73g N/A
Sodium 12mg 3mg 0%
Vitamin E 0.21mg 0.24mg 0%
Monounsaturated fat 0.229g 0.05g 0%
Tryptophan 0.237mg 0.049mg 0%
Threonine 0.81mg 0.127mg 0%
Isoleucine 0.871mg 0.167mg 0%
Leucine 1.558mg 0.276mg 0%
Lysine 1.356mg 0.17mg 0%
Methionine 0.259mg 0.119mg 0%
Phenylalanine 1.095mg 0.195mg 0%
Valine 0.998mg 0.232mg 0%
Histidine 0.556mg 0.104mg 0%
Fructose 0g 0.2g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more ProteinProtein +436.8%
Contains more FatsFats +261.8%
Contains more CarbsCarbs +193.1%
Contains more OtherOther +767.5%
Contains more WaterWater +552.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains more Mono. FatMonounsaturated fat +358%
Contains more Poly. FatPolyunsaturated fat +91.1%
Contains less Sat. FatSaturated fat -79.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more StarchStarch +∞%
Contains more SucroseSucrose +500%
Contains more GlucoseGlucose +53.8%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.