Cooked wild rice vs Bean soup

Cooked wild riceBean soup
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 99 g of cooked wild rice or 149 g of bean soup. Both get most of their calories from carbohydrate.

More in cooked wild rice: zinc and niacin (2.7×). More in bean soup: folate (3.8×), sodium, fiber (3.3×), thiamin (3.1×) and 3 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Cooked wild rice100 cal

99 g · 4 g protein · 21.1 g carbs (0.72 g sugars) · 0.34 g fat

Bean soup100 cal

149 g · 5.6 g protein · 17.3 g carbs (1.7 g sugars) · 1.1 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 calories 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%
  • Folate25.7 µg · 97 µg
    6%24%
  • Sodiumlimit3 mg · 364 mg
    <1%16%
  • Fiber1.8 g · 6 g
    6%21%
  • Thiamin (B1)0.051 mg · 0.16 mg
    4%13%
  • Vitamin A0 µg · 77.6 µg
    0%9%
  • Vitamin K0.5 µg · 7 µg
    <1%6%
  • Zinc1.3 mg · 0.73 mg
    12%7%
  • Niacin (B3)1.3 mg · 0.48 mg
    8%3%
  • Potassium100 mg · 294 mg
    2%6%

Show as: bars · dots

Where they are alike

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

  • Protein4 g · 5.6 g8%·11%
  • Total fat0.34 g · 1.1 g<1%·1%
  • Saturated fatlimit0.049 g · 0.2 g<1%·1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates21.1 g · 17.3 g8%·6%
  • Calcium3 mg · 29.9 mg<1%·2%
  • Iron0.59 mg · 1.3 mg3%·7%
  • Magnesium31.7 mg · 46.3 mg8%·11%
  • Phosphorus81.2 mg · 95.5 mg6%·8%
  • Copper0.12 mg · 0.14 mg13%·16%
  • Selenium0.79 µg · 0.75 µg1%·1%
  • Vitamin C0 mg · 2.1 mg0%·2%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.24 mg · 0.75 mg2%·5%
  • Riboflavin (B2)0.086 mg · 0.054 mg7%·4%
  • Vitamin B60.13 mg · 0.082 mg8%·5%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline10.1 mg · 22.1 mg2%·4%

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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