Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Cooked Wild Rice:
Raw California Red Kidney Beans have 10.2 times more Vitamin B1, 2.5 times more Vitamin B2, 1.6 times more Vitamin B3, 5.1 times more Vitamin B5, 2.9 times more Vitamin B6, 15.2 times more Vitamin B9 and more Vitamin C than Cooked Wild Rice.
Both Raw California Red Kidney Beans as well as Cooked Wild Rice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for California Red Kidney Beans vs Cooked Wild Rice:
Raw California Red Kidney Beans have 65 times more Calcium, 9.1 times more Copper, 15.6 times more Iron, 5 times more Magnesium, 3.5 times more Manganese, 4.9 times more Phosphorus, 14.8 times more Potassium, 4 times more Selenium and 1.9 times more Zinc than Cooked Wild Rice.
While Cooked Wild Rice contains 6.3 times more Water than Raw California Red Kidney Beans.
Comparison of macro-nutrients per 5 ounces:
Raw California Red Kidney Beans have 3.3 times more Energy, 2.8 times more Carbohydrate, 13.8 times more Fiber and 6.1 times more Protein than Cooked Wild Rice.
Both Raw California Red Kidney Beans and Cooked Wild Rice have similar amounts of Omega 3 per 5 oz.
Both Raw California Red Kidney Beans as well as Cooked Wild Rice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.