Lets compare vitamin content per 7 ounces of Boiled Kidney Beans vs Cooked Wild Rice:
Boiled All Types Kidney Beans have 3.1 times more Vitamin B1, 1.4 times more Vitamin B5, 5 times more Vitamin B9, more Vitamin C and 16.8 times more Vitamin K than Cooked Wild Rice.
While Cooked Wild Rice contains 1.5 times more Vitamin B2, 2.2 times more Vitamin B3 and 8 times more Vitamin E than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Cooked Wild Rice have similar amounts of Vitamin B6 per 7 oz.
Both Boiled All Types Kidney Beans as well as Cooked Wild Rice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Boiled Kidney Beans vs Cooked Wild Rice:
Boiled All Types Kidney Beans have 11.7 times more Calcium, 1.8 times more Copper, 3.7 times more Iron, 1.3 times more Magnesium, 1.5 times more Manganese, 1.7 times more Phosphorus, 4 times more Potassium and 1.4 times more Selenium than Cooked Wild Rice.
While Cooked Wild Rice contains 1.3 times more Zinc than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Cooked Wild Rice have similar amounts of Water per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Boiled All Types Kidney Beans have 1.3 times more Energy, 1.8 times more Omega 3, 3.6 times more Fiber and 2.2 times more Protein than Cooked Wild Rice.
While Cooked Wild Rice contains 2.3 times more Sugars than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Cooked Wild Rice have similar amounts of Carbohydrate per 7 oz.
Both Boiled All Types Kidney Beans as well as Cooked Wild Rice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.