Wild Rice vs. Kidney Beans

Nutrition comparison of Cooked Wild Rice and Kidney Beans


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked wild rice versus kidney beans (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in wild rice and kidney beans:

  • Both wild rice and kidney beans are high in calories.
  • Kidney bean is a great source of calcium, potassium and protein.
  • Kidney bean is an excellent source of dietary fiber.
  • Wild rice has more riboflavin, niacin and pantothenic acid.
Detailed nutritional comparison of wild rice and kidney beans is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Wild Rice (Wild rice, cooked) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) . Have a correction or suggestions? Shoot us an email.


Image of Wild Rice src
Image of Kidney Beans src

Calories and Carbs

calories

Both wild rice and kidney beans are high in calories. Wild rice is very similar to wild rice for calories - wild rice has 101 calories per 100 grams and kidney bean has 121 calories.

For macronutrient ratios, wild rice is lighter in protein, heavier in carbs and lighter in fat compared to kidney beans per calorie. Wild rice has a macronutrient ratio of 15:82:3 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wild Rice Kidney Beans
Protein 15% 26%
Carbohydrates 82% 67%
Fat 3% 7%
Alcohol ~ ~

carbohydrates

Wild rice and kidney beans contain similar amounts of carbs - wild rice has 21.3g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.

dietary fiber

Kidney bean is an excellent source of dietary fiber and it has 233% more dietary fiber than wild rice - wild rice has 1.8g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.

sugar

Wild rice and kidney beans contain similar amounts of sugar - wild rice has 0.73g of sugar per 100 grams and kidney bean does not contain significant amounts.

Protein

protein

Kidney bean is a great source of protein and it has 104% more protein than wild rice - wild rice has 4g of protein per 100 grams and kidney bean has 8.1g of protein.

Fat

saturated fat

Both wild rice and kidney beans are low in saturated fat - wild rice has 0.05g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.

Vitamins

Vitamin C

Kidney beans and wild rice contain similar amounts of Vitamin C - kidney bean has 0.2mg of Vitamin C per 100 grams and wild rice does not contain significant amounts.

Vitamin A

Wild rice and kidney beans contain similar amounts of Vitamin A - wild rice has 0.9ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.

Vitamin E

Wild rice and kidney beans contain similar amounts of Vitamin E - wild rice has 0.24mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.

Vitamin K

Wild rice and kidney beans contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.

The B Vitamins

Wild rice has more riboflavin, niacin and pantothenic acid. Both wild rice and kidney beans contain significant amounts of thiamin, Vitamin B6 and folate.

Wild Rice Kidney Beans
Thiamin 0.052 MG 0.06 MG
Riboflavin 0.087 MG 0.015 MG
Niacin 1.287 MG 0.417 MG
Pantothenic acid 0.154 MG ~
Vitamin B6 0.135 MG 0.113 MG
Folate 26 UG 23 UG

Minerals

calcium

Kidney bean is a great source of calcium and it has 18 times more calcium than wild rice - wild rice has 3mg of calcium per 100 grams and kidney bean has 58mg of calcium.

iron

Kidney bean has 150% more iron than wild rice - wild rice has 0.6mg of iron per 100 grams and kidney bean has 1.5mg of iron.

potassium

Kidney bean is a great source of potassium and it has 148% more potassium than wild rice - wild rice has 101mg of potassium per 100 grams and kidney bean has 250mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both wild rice and kidney beans contain significant amounts of alpha linoleic acid (ALA).

Wild Rice Kidney Beans
alpha linoleic acid 0.095 G 0.132 G
Total 0.095 G 0.132 G

omega 6s

Comparing omega-6 fatty acids, both wild rice and kidney beans contain significant amounts of linoleic acid.

Wild Rice Kidney Beans
linoleic acid 0.119 G 0.217 G
Total 0.119 G 0.217 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Wild Rice (Wild rice, cooked) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .

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FAQ

Does wild rice or kidney beans contain more calories in 100 grams?
Both wild rice and kidney beans are high in calories. Wild rice is quite similar to wild rice for calories - wild rice has 101 calories in 100g and kidney bean has 121 calories.

Does wild rice or kidney beans have more carbohydrates?
By weight, wild rice and kidney beans contain similar amounts of carbs - wild rice has 21.3g of carbs for 100g and kidney bean has 20.8g of carbohydrates.

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