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  6. Brown rice vs. Cranberry beans

Brown rice vs. Cranberry beans — In-Depth Nutrition Comparison

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What are the differences between Brown rice and Cranberry beans?

  • Brown rice is higher in Manganese, Vitamin B3, and Selenium, yet Cranberry beans is higher in Folate, Fiber, Iron, Copper, and Potassium.
  • Cranberry beans's daily need coverage for Folate is 50% more.
  • Brown rice has 5 times more Vitamin B3 than Cranberry beans. While Brown rice has 2.561mg of Vitamin B3, Cranberry beans has only 0.515mg.

We used Rice, brown, long-grain, cooked and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt types in this article.

Infographic

Brown rice vs Cranberry beans 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.
Brown rice
Brown rice
2
:
8
Cranberry beans
Cranberry beans
Contains more Manganese +163.2%
Contains more Selenium +346.2%
Contains more Calcium +1566.7%
Contains more Iron +273.2%
Contains more Magnesium +28.2%
Contains more Phosphorus +31.1%
Contains more Potassium +350%
Contains less Sodium -75%
Contains more Zinc +60.6%
Contains more Copper +117.9%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Cranberry beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Contains more Manganese +163.2%
Contains more Selenium +346.2%
Contains more Calcium +1566.7%
Contains more Iron +273.2%
Contains more Magnesium +28.2%
Contains more Phosphorus +31.1%
Contains more Potassium +350%
Contains less Sodium -75%
Contains more Zinc +60.6%
Contains more Copper +117.9%

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.
Brown rice
Brown rice
5
:
2
Cranberry beans
Cranberry beans
Contains more Vitamin B3 +397.3%
Contains more Vitamin B5 +58.3%
Contains more Vitamin B6 +51.9%
Contains more Vitamin B1 +18%
Contains more Folate +2200%
Equal in Vitamin B2 - 0.069
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Cranberry beans
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%
Contains more Vitamin B3 +397.3%
Contains more Vitamin B5 +58.3%
Contains more Vitamin B6 +51.9%
Contains more Vitamin B1 +18%
Contains more Folate +2200%
Equal in Vitamin B2 - 0.069

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brown rice
Brown rice
3
:
2
Cranberry beans
Cranberry beans
Contains more Fats +110.9%
Contains more Protein +240.9%
Contains more Other +147.7%
Equal in Carbs - 24.46
Equal in Water - 64.65
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Cranberry beans
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more Fats +110.9%
Contains more Protein +240.9%
Contains more Other +147.7%
Equal in Carbs - 24.46
Equal in Water - 64.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brown rice
Brown rice
2
:
1
Cranberry beans
Cranberry beans
Contains more Monounsaturated Fat +822.5%
Contains more Polyunsaturated fat +83.9%
Contains less Saturated Fat -54.2%
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Cranberry beans
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Contains more Monounsaturated Fat +822.5%
Contains more Polyunsaturated fat +83.9%
Contains less Saturated Fat -54.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brown rice Cranberry beans Opinion
Net carbs 23.98g 15.86g Brown rice
Protein 2.74g 9.34g Cranberry beans
Fats 0.97g 0.46g Brown rice
Carbs 25.58g 24.46g Brown rice
Calories 123kcal 136kcal Cranberry beans
Starch 24.79g Brown rice
Sugar 0.24g Cranberry beans
Fiber 1.6g 8.6g Cranberry beans
Calcium 3mg 50mg Cranberry beans
Iron 0.56mg 2.09mg Cranberry beans
Magnesium 39mg 50mg Cranberry beans
Phosphorus 103mg 135mg Cranberry beans
Potassium 86mg 387mg Cranberry beans
Sodium 4mg 1mg Cranberry beans
Zinc 0.71mg 1.14mg Cranberry beans
Copper 0.106mg 0.231mg Cranberry beans
Manganese 0.974mg 0.37mg Brown rice
Selenium 5.8µg 1.3µg Brown rice
Vitamin E 0.17mg Brown rice
Vitamin B1 0.178mg 0.21mg Cranberry beans
Vitamin B2 0.069mg 0.069mg
Vitamin B3 2.561mg 0.515mg Brown rice
Vitamin B5 0.38mg 0.24mg Brown rice
Vitamin B6 0.123mg 0.081mg Brown rice
Folate 9µg 207µg Cranberry beans
Vitamin K 0.2µg Brown rice
Tryptophan 0.033mg 0.111mg Cranberry beans
Threonine 0.095mg 0.393mg Cranberry beans
Isoleucine 0.109mg 0.412mg Cranberry beans
Leucine 0.214mg 0.746mg Cranberry beans
Lysine 0.099mg 0.641mg Cranberry beans
Methionine 0.058mg 0.14mg Cranberry beans
Phenylalanine 0.133mg 0.505mg Cranberry beans
Valine 0.151mg 0.489mg Cranberry beans
Histidine 0.066mg 0.26mg Cranberry beans
Saturated Fat 0.26g 0.119g Cranberry beans
Monounsaturated Fat 0.369g 0.04g Brown rice
Polyunsaturated fat 0.366g 0.199g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Cranberry beans
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
14%
Brown rice
22%
Cranberry beans
Minerals Daily Need Coverage Score
32%
Brown rice
38%
Cranberry beans

Comparison summary

Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 0.24g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 0.141g)
Which food is lower in glycemic index?
Cranberry beans
Cranberry beans is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Cranberry beans
Cranberry beans is relatively richer in minerals
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $0.4)
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.