Cooked wild rice vs Bean soup

Cooked wild riceBean soup
Same weightSame caloriesOne serving

In short

Gram for gram, there are 51% more calories in cooked wild rice than in bean soup (101 vs 67 in 100 g). Both get most of their calories from carbohydrate.

More in cooked wild rice: zinc (2.7×), niacin (4×) and vitamin B6 (2.5×). More in bean soup: sodium, folate (2.5×), fiber (2.2×), vitamin A and thiamin (2.1×). Everything else is within 4% of a day's needs.

Calories, and where they come from

Cooked wild rice101 cal

4 g protein · 21.3 g carbs (0.73 g sugars) · 0.34 g fat

Bean soup67 cal

3.8 g protein · 11.6 g carbs (1.1 g sugars) · 0.76 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in 100 g of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.

0%12.5%25%
  • Sodiumlimit3 mg · 244 mg
    <1%11%
  • Folate26 µg · 65 µg
    7%16%
  • Fiber1.8 g · 4 g
    6%14%
  • Zinc1.3 mg · 0.49 mg
    12%4%
  • Niacin (B3)1.3 mg · 0.32 mg
    8%2%
  • Vitamin A0 µg · 52 µg
    0%6%
  • Vitamin B60.14 mg · 0.055 mg
    8%3%
  • Thiamin (B1)0.052 mg · 0.11 mg
    4%9%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 g of each.

  • Protein4 g · 3.8 g8%·8%
  • Total fat0.34 g · 0.76 g<1%·1%
  • Saturated fatlimit0.049 g · 0.13 g<1%·1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates21.3 g · 11.6 g8%·4%
  • Potassium101 mg · 197 mg2%·4%
  • Calcium3 mg · 20 mg<1%·2%
  • Iron0.6 mg · 0.87 mg3%·5%
  • Magnesium32 mg · 31 mg8%·7%
  • Phosphorus82 mg · 64 mg7%·5%
  • Copper0.12 mg · 0.096 mg13%·11%
  • Selenium0.8 µg · 0.5 µg1%·1%
  • Vitamin C0 mg · 1.4 mg0%·2%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.24 mg · 0.5 mg2%·3%
  • Vitamin K0.5 µg · 4.7 µg<1%·4%
  • Riboflavin (B2)0.087 mg · 0.036 mg7%·3%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline10.2 mg · 14.8 mg2%·3%

Reported for only one of the two, so not compared: manganese, pantothenic acid (B5).

From USDA FoodData Central: Cooked wild rice (SR Legacy 168897), Bean soup (Survey (FNDDS) 2707453). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.

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