Cooked wild rice vs Bean soup
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
4 g protein · 21.3 g carbs (0.73 g sugars) · 0.34 g fat
3.8 g protein · 11.6 g carbs (1.1 g sugars) · 0.76 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 g of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Sodiumlimit<1% vs 11%
3 mg vs 244 mg
- Folate7% vs 16%
26 µg vs 65 µg
- Fiber6% vs 14%
1.8 g vs 4 g
- Zinc12% vs 4%
1.3 mg vs 0.49 mg
- Niacin (B3)8% vs 2%
1.3 mg vs 0.32 mg
- Vitamin A0% vs 6%
0 µg vs 52 µg
- Vitamin B68% vs 3%
0.14 mg vs 0.055 mg
- Thiamin (B1)4% vs 9%
0.052 mg vs 0.11 mg
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.