Cooked wild rice vs Bean soup
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
99 g · 4 g protein · 21.1 g carbs (0.72 g sugars) · 0.34 g fat
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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Folate6% vs 24%
25.7 µg vs 97 µg
- Sodiumlimit<1% vs 16%
3 mg vs 364 mg
- Fiber6% vs 21%
1.8 g vs 6 g
- Thiamin (B1)4% vs 13%
0.051 mg vs 0.16 mg
- Vitamin A0% vs 9%
0 µg vs 77.6 µg
- Vitamin K<1% vs 6%
0.5 µg vs 7 µg
- Zinc12% vs 7%
1.3 mg vs 0.73 mg
- Niacin (B3)8% vs 3%
1.3 mg vs 0.48 mg
- Potassium2% vs 6%
100 mg vs 294 mg
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.