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.
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.
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) .
Cooked Wild Rice g
()
|
Daily Values (%) |
Kidney 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 % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
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 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.