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  6. Rice vs. Cranberry beans

Rice vs. Cranberry beans — In-Depth Nutrition Comparison

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A recap on differences between Rice and Cranberry beans

  • Rice has more Selenium, and Vitamin B3, however, Cranberry beans is higher in Folate, Fiber, Copper, Phosphorus, Iron, Potassium, Magnesium, and Zinc.
  • Cranberry beans covers your daily Folate needs 37% more than Rice.
  • Cranberry beans contains 6 times less Selenium than Rice. Rice contains 7.5µg of Selenium, while Cranberry beans contains 1.3µg.

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

Infographic

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.
Rice
Rice
2
:
7
Cranberry beans
Cranberry beans
Contains more Manganese +27.6%
Contains more Selenium +476.9%
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%
Equal in Sodium - 1
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
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 +27.6%
Contains more Selenium +476.9%
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%
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.
Rice
Rice
5
:
3
Cranberry beans
Cranberry beans
Contains more Vitamin B3 +186.6%
Contains more Vitamin B5 +62.5%
Contains more Vitamin B6 +14.8%
Contains more Vitamin B1 +28.8%
Contains more Vitamin B2 +430.8%
Contains more Folate +256.9%
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% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
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 +186.6%
Contains more Vitamin B5 +62.5%
Contains more Vitamin B6 +14.8%
Contains more Vitamin B1 +28.8%
Contains more Vitamin B2 +430.8%
Contains more Folate +256.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
2
:
3
Cranberry beans
Cranberry beans
Contains more Carbs +15.2%
Contains more Protein +247.2%
Contains more Fats +64.3%
Contains more Other +159.5%
Equal in Water - 64.65
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 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 Carbs +15.2%
Contains more Protein +247.2%
Contains more Fats +64.3%
Contains more Other +159.5%
Equal in Water - 64.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
2
:
1
Cranberry beans
Cranberry beans
Contains less Saturated Fat -35.3%
Contains more Monounsaturated Fat +120%
Contains more Polyunsaturated fat +161.8%
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Cranberry beans
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Contains less Saturated Fat -35.3%
Contains more Monounsaturated Fat +120%
Contains more Polyunsaturated fat +161.8%

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
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
13%
Rice
22%
Cranberry beans
Minerals Daily Need Coverage Score
22%
Rice
38%
Cranberry beans

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.