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Cranberry beans vs. Rice — In-Depth Nutrition Comparison

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A recap on differences between Cranberry beans and Rice

  • Cranberry beans has more Folate, Fiber, Copper, Phosphorus, Iron, Potassium, Magnesium, and Zinc, however, Rice is higher in Selenium, and Vitamin B3.
  • Cranberry beans covers your daily Folate needs 37% more than Rice.
  • Rice contains 22 times less Fiber than Cranberry beans. Cranberry beans contains 8.6g of Fiber, while Rice contains 0.4g.

Food varieties used in this article are Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Cranberry beans vs Rice infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +400%
Contains more Iron +74.2%
Contains more Magnesium +316.7%
Contains more Phosphorus +214%
Contains more Potassium +1005.7%
Contains more Zinc +132.7%
Contains more Copper +234.8%
Contains more Manganese +27.6%
Contains more Selenium +476.9%
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Calcium +400%
Contains more Iron +74.2%
Contains more Magnesium +316.7%
Contains more Phosphorus +214%
Contains more Potassium +1005.7%
Contains more Zinc +132.7%
Contains more Copper +234.8%
Contains more Manganese +27.6%
Contains more Selenium +476.9%
Equal in Sodium - 1

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
5
Rice
Contains more Vitamin B1 +28.8%
Contains more Vitamin B2 +430.8%
Contains more Folate +256.9%
Contains more Vitamin B3 +186.6%
Contains more Vitamin B5 +62.5%
Contains more Vitamin B6 +14.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 53% 16% 10% 15% 19% 156% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin B1 +28.8%
Contains more Vitamin B2 +430.8%
Contains more Folate +256.9%
Contains more Vitamin B3 +186.6%
Contains more Vitamin B5 +62.5%
Contains more Vitamin B6 +14.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +247.2%
Contains more Fats +64.3%
Contains more Other +159.5%
Contains more Carbs +15.2%
Equal in Water - 68.44
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Protein +247.2%
Contains more Fats +64.3%
Contains more Other +159.5%
Contains more Carbs +15.2%
Equal in Water - 68.44

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +161.8%
Contains less Saturated Fat -35.3%
Contains more Monounsaturated Fat +120%
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Polyunsaturated fat +161.8%
Contains less Saturated Fat -35.3%
Contains more Monounsaturated Fat +120%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberry beans Rice
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberry beans Rice Opinion
Net carbs 15.86g 27.77g Rice
Protein 9.34g 2.69g Cranberry beans
Fats 0.46g 0.28g Cranberry beans
Carbs 24.46g 28.17g Rice
Calories 136kcal 130kcal Cranberry beans
Sugar 0.05g Cranberry beans
Fiber 8.6g 0.4g Cranberry beans
Calcium 50mg 10mg Cranberry beans
Iron 2.09mg 1.2mg Cranberry beans
Magnesium 50mg 12mg Cranberry beans
Phosphorus 135mg 43mg Cranberry beans
Potassium 387mg 35mg Cranberry beans
Sodium 1mg 1mg
Zinc 1.14mg 0.49mg Cranberry beans
Copper 0.231mg 0.069mg Cranberry beans
Manganese 0.37mg 0.472mg Rice
Selenium 1.3µg 7.5µg Rice
Vitamin E 0.04mg Rice
Vitamin B1 0.21mg 0.163mg Cranberry beans
Vitamin B2 0.069mg 0.013mg Cranberry beans
Vitamin B3 0.515mg 1.476mg Rice
Vitamin B5 0.24mg 0.39mg Rice
Vitamin B6 0.081mg 0.093mg Rice
Folate 207µg 58µg Cranberry beans
Tryptophan 0.111mg 0.031mg Cranberry beans
Threonine 0.393mg 0.096mg Cranberry beans
Isoleucine 0.412mg 0.116mg Cranberry beans
Leucine 0.746mg 0.222mg Cranberry beans
Lysine 0.641mg 0.097mg Cranberry beans
Methionine 0.14mg 0.063mg Cranberry beans
Phenylalanine 0.505mg 0.144mg Cranberry beans
Valine 0.489mg 0.164mg Cranberry beans
Histidine 0.26mg 0.063mg Cranberry beans
Saturated Fat 0.119g 0.077g Rice
Monounsaturated Fat 0.04g 0.088g Rice
Polyunsaturated fat 0.199g 0.076g Cranberry beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry beans Rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
22%
Cranberry beans
13%
Rice
Minerals Daily Need Coverage Score
38%
Cranberry beans
22%
Rice

Comparison summary

Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.042g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $1.4)
Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Cranberry beans
Cranberry beans is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Cranberry beans
Cranberry beans is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.