Wild Rice vs. Black Beans
Nutrition comparison of Cooked Wild Rice and Black 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
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wild rice and black beans:
- Black bean has more thiamin and folate, however, wild rice contains more niacin and Vitamin B6.
- Black bean has signficantly more calcium than wild rice.
- Black bean is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Wild Rice (Wild rice, cooked) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wild rice and black beans contain similar amounts of calories - wild rice has 101 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, wild rice is lighter in protein, heavier in carbs and similar to black beans for fat. Wild rice has a macronutrient ratio of 15:82:3 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wild Rice | Black Beans | |
|---|---|---|
| Protein | 15% | 26% |
| Carbohydrates | 82% | 71% |
| Fat | 3% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Wild rice and black beans contain similar amounts of carbs - wild rice has 21.3g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Black bean is an excellent source of dietary fiber and it has 283% more dietary fiber than wild rice - wild rice has 1.8g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Wild rice and black beans contain similar amounts of sugar - wild rice has 0.73g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Black bean has 51% more protein than wild rice - wild rice has 4g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both wild rice and black beans are low in saturated fat - wild rice has 0.05g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Black bean has more Vitamin C than wild rice - black bean has 2.7mg of Vitamin C per 100 grams and wild rice does not contain significant amounts.
Vitamin A
Black beans and wild rice contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and wild rice does not contain significant amounts.
Vitamin E
Wild rice and black beans contain similar amounts of Vitamin E - wild rice has 0.24mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Wild rice and black beans contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Black bean has more thiamin and folate, however, wild rice contains more niacin and Vitamin B6. Both wild rice and black beans contain significant amounts of riboflavin and pantothenic acid.
| Wild Rice | Black Beans | |
|---|---|---|
| Thiamin | 0.052 MG | 0.14 MG |
| Riboflavin | 0.087 MG | 0.12 MG |
| Niacin | 1.287 MG | 0.62 MG |
| Pantothenic acid | 0.154 MG | 0.184 MG |
| Vitamin B6 | 0.135 MG | 0.055 MG |
| Folate | 26 UG | 61 UG |
Minerals
calcium
Black bean has signficantly more calcium than wild rice - wild rice has 3mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has 217% more iron than wild rice - wild rice has 0.6mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Black bean is an excellent source of potassium and it has 205% more potassium than wild rice - wild rice has 101mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both wild rice and black beans contain significant amounts of alpha linoleic acid (ALA).
| Wild Rice | Black Beans | |
|---|---|---|
| alpha linoleic acid | 0.095 G | 0.057 G |
| Total | 0.095 G | 0.057 G |
omega 6s
Comparing omega-6 fatty acids, both wild rice and black beans contain significant amounts of linoleic acid.
| Wild Rice | Black Beans | |
|---|---|---|
| linoleic acid | 0.119 G | 0.068 G |
| Total | 0.119 G | 0.068 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 Black Beans (Beans, black turtle, mature seeds, canned) .
Cooked Wild Rice g
()
|
Daily Values (%) |
Black 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 % |
|
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 black beans contain more calories in 100 grams?Wild rice and black beans contain similar amounts of calories - wild rice has 101 calories in 100g and black bean has 91 calories.
Does wild rice or black beans have more carbohydrates?
By weight, wild rice and black beans contain similar amounts of carbs - wild rice has 21.3g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does wild rice or black beans contain more potassium?
Black bean is a rich source of potassium and it has 210% more potassium than wild rice - wild rice has 101mg of potassium in 100 grams and black bean has 308mg of potassium.