Wild Rice vs. White Beans
Nutrition comparison of Cooked Wild Rice and White 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
white beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wild rice and white beans:
- Both wild rice and white beans are high in calories.
- White bean is a great source of iron.
- White bean is an excellent source of calcium, dietary fiber and potassium.
- Wild rice has more riboflavin and niacin, however, white bean contains more folate.
USDA sources for nutritional information: Wild Rice (Wild rice, cooked) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wild rice and white beans are high in calories. Wild rice is very similar to wild rice for calories - wild rice has 101 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, wild rice is lighter in protein, heavier in carbs and similar to white beans for fat. Wild rice has a macronutrient ratio of 15:82:3 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wild Rice | White Beans | |
|---|---|---|
| Protein | 15% | 25% |
| Carbohydrates | 82% | 73% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Wild rice and white beans contain similar amounts of carbs - wild rice has 21.3g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
White bean is an excellent source of dietary fiber and it has 167% more dietary fiber than wild rice - wild rice has 1.8g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
Wild rice and white beans contain similar amounts of sugar - wild rice has 0.73g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
White bean has 82% more protein than wild rice - wild rice has 4g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Both wild rice and white beans are low in saturated fat - wild rice has 0.05g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin A
Wild rice and white beans contain similar amounts of Vitamin A - wild rice has 0.9ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin E
Wild rice and white beans contain similar amounts of Vitamin E - wild rice has 0.24mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Wild rice and white beans contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
Wild rice has more riboflavin and niacin, however, white bean contains more folate. Both wild rice and white beans contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Wild Rice | White Beans | |
|---|---|---|
| Thiamin | 0.052 MG | 0.096 MG |
| Riboflavin | 0.087 MG | 0.037 MG |
| Niacin | 1.287 MG | 0.113 MG |
| Pantothenic acid | 0.154 MG | 0.185 MG |
| Vitamin B6 | 0.135 MG | 0.075 MG |
| Folate | 26 UG | 65 UG |
Minerals
calcium
White bean is an excellent source of calcium and it has 23 times more calcium than wild rice - wild rice has 3mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 398% more iron than wild rice - wild rice has 0.6mg of iron per 100 grams and white bean has 3mg of iron.
potassium
White bean is an excellent source of potassium and it has 350% more potassium than wild rice - wild rice has 101mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both wild rice and white beans contain significant amounts of alpha linoleic acid (ALA).
| Wild Rice | White Beans | |
|---|---|---|
| alpha linoleic acid | 0.095 G | 0.056 G |
| Total | 0.095 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, both wild rice and white beans contain significant amounts of linoleic acid.
| Wild Rice | White Beans | |
|---|---|---|
| linoleic acid | 0.119 G | 0.067 G |
| Total | 0.119 G | 0.067 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 White Beans (Beans, white, mature seeds, canned) .
Cooked Wild Rice g
()
|
Daily Values (%) |
White Beans g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does wild rice or white beans contain more calories in 100 grams?Both wild rice and white beans are high in calories. Wild rice is quite similar to wild rice for calories - wild rice has 101 calories in 100g and white bean has 114 calories.
Does wild rice or white beans have more carbohydrates?
By weight, wild rice and white beans contain similar amounts of carbs - wild rice has 21.3g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does wild rice or white beans contain more calcium?
White bean is a rich source of calcium and it has 23 times more calcium than wild rice - wild rice has 3mg of calcium in 100 grams and white bean has 73mg of calcium.
Does wild rice or white beans contain more potassium?
White bean is a rich source of potassium and it has 350% more potassium than wild rice - wild rice has 101mg of potassium in 100 grams and white bean has 454mg of potassium.