Wild Rice vs. Pinto Beans
Nutrition comparison of Cooked Wild Rice and Pinto 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
pinto beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wild rice and pinto beans:
- Both wild rice and pinto beans are high in calories.
- Pinto bean is a great source of potassium.
- Pinto bean is an excellent source of calcium and dietary fiber.
- Wild rice has more riboflavin, niacin, pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Wild Rice (Wild rice, cooked) and Pinto Beans (Beans, pinto, canned, drained solids) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wild rice and pinto beans are high in calories. Wild rice is very similar to wild rice for calories - wild rice has 101 calories per 100 grams and pinto bean has 114 calories.
For macronutrient ratios, wild rice is lighter in protein, heavier in carbs and lighter in fat compared to pinto beans per calorie. Wild rice has a macronutrient ratio of 15:82:3 and for pinto beans, 24:69:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wild Rice | Pinto Beans | |
|---|---|---|
| Protein | 15% | 24% |
| Carbohydrates | 82% | 69% |
| Fat | 3% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Wild rice and pinto beans contain similar amounts of carbs - wild rice has 21.3g of total carbs per 100 grams and pinto bean has 20.2g of carbohydrates.
dietary fiber
Pinto bean is an excellent source of dietary fiber and it has 206% more dietary fiber than wild rice - wild rice has 1.8g of dietary fiber per 100 grams and pinto bean has 5.5g of dietary fiber.
sugar
Wild rice and pinto beans contain similar amounts of sugar - wild rice has 0.73g of sugar per 100 grams and pinto bean has 0.54g of sugar.
Protein
protein
Pinto bean has 75% more protein than wild rice - wild rice has 4g of protein per 100 grams and pinto bean has 7g of protein.
Fat
saturated fat
Both wild rice and pinto beans are low in saturated fat - wild rice has 0.05g of saturated fat per 100 grams and pinto bean has 0.16g of saturated fat.
Vitamins
Vitamin C
Pinto beans and wild rice contain similar amounts of Vitamin C - pinto bean has 0.1mg of Vitamin C per 100 grams and wild rice does not contain significant amounts.
Vitamin A
Wild rice and pinto beans contain similar amounts of Vitamin A - wild rice has 0.9ug of Vitamin A per 100 grams and pinto bean does not contain significant amounts.
Vitamin E
Wild rice and pinto beans contain similar amounts of Vitamin E - wild rice has 0.24mg of Vitamin E per 100 grams and pinto bean does not contain significant amounts.
Vitamin K
Wild rice and pinto beans contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and pinto bean does not contain significant amounts.
The B Vitamins
Wild rice has more riboflavin, niacin, pantothenic acid and Vitamin B6. Both wild rice and pinto beans contain significant amounts of thiamin and folate.
| Wild Rice | Pinto Beans | |
|---|---|---|
| Thiamin | 0.052 MG | 0.052 MG |
| Riboflavin | 0.087 MG | 0.019 MG |
| Niacin | 1.287 MG | 0.272 MG |
| Pantothenic acid | 0.154 MG | ~ |
| Vitamin B6 | 0.135 MG | ~ |
| Folate | 26 UG | 24 UG |
Minerals
calcium
Pinto bean is an excellent source of calcium and it has 20 times more calcium than wild rice - wild rice has 3mg of calcium per 100 grams and pinto bean has 63mg of calcium.
iron
Pinto bean has 122% more iron than wild rice - wild rice has 0.6mg of iron per 100 grams and pinto bean has 1.3mg of iron.
potassium
Pinto bean is a great source of potassium and it has 171% more potassium than wild rice - wild rice has 101mg of potassium per 100 grams and pinto bean has 274mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both wild rice and pinto beans contain significant amounts of alpha linoleic acid (ALA).
| Wild Rice | Pinto Beans | |
|---|---|---|
| alpha linoleic acid | 0.095 G | 0.158 G |
| Total | 0.095 G | 0.158 G |
omega 6s
Comparing omega-6 fatty acids, both wild rice and pinto beans contain significant amounts of linoleic acid.
| Wild Rice | Pinto Beans | |
|---|---|---|
| linoleic acid | 0.119 G | 0.115 G |
| Total | 0.119 G | 0.115 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 Pinto Beans (Beans, pinto, canned, drained solids) .
Cooked Wild Rice g
()
|
Daily Values (%) |
Pinto Beans g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 pinto beans contain more calories in 100 grams?Both wild rice and pinto beans are high in calories. Wild rice is quite similar to wild rice for calories - wild rice has 101 calories in 100g and pinto bean has 114 calories.
Does wild rice or pinto beans have more carbohydrates?
By weight, wild rice and pinto beans contain similar amounts of carbs - wild rice has 21.3g of carbs for 100g and pinto bean has 20.2g of carbohydrates.
Does wild rice or pinto beans contain more calcium?
Pinto bean is a rich source of calcium and it has 20 times more calcium than wild rice - wild rice has 3mg of calcium in 100 grams and pinto bean has 63mg of calcium.