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Wild rice vs Cranberry bean - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.16g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $2.4)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food contains less Sugars?
Cranberry bean
Cranberry bean contains less Sugars (difference - 2.5g)
Which food contains less Sodium?
Cranberry bean
Cranberry bean contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Cranberry bean
Cranberry bean is lower in glycemic index (difference - 21)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wild rice Cranberry bean
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Wild rice Cranberry bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
23
Wild rice
23
Cranberry bean
Mineral Summary Score
67
Wild rice
82
Cranberry bean

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Magnesium +13.5%
Contains more Zinc +64.2%
Contains more Phosphorus +16.4%
Contains more Iron +155.1%
Contains more Calcium +504.8%
Contains more Potassium +211.9%
Contains more Copper +51.5%
Contains less Sodium -14.3%
Contains more Magnesium +13.5%
Contains more Zinc +64.2%
Contains more Phosphorus +16.4%
Contains more Iron +155.1%
Contains more Calcium +504.8%
Contains more Potassium +211.9%
Contains more Copper +51.5%
Contains less Sodium -14.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +850%
Contains more Vitamin B2 +23%
Contains more Vitamin B3 +362.7%
Contains more Vitamin B5 +43.6%
Contains more Vitamin B6 +26.5%
Contains more Vitamin B1 +549.6%
Contains more Vitamin A +850%
Contains more Vitamin B2 +23%
Contains more Vitamin B3 +362.7%
Contains more Vitamin B5 +43.6%
Contains more Vitamin B6 +26.5%
Contains more Vitamin B1 +549.6%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
88%
Wild rice
138%
Cranberry bean
Carbohydrates
75%
Wild rice
60%
Cranberry bean
Fats
5%
Wild rice
6%
Cranberry bean

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Wild rice Cranberry bean Opinion
Calories 357 335 Wild rice
Protein 14.73 23.03 Cranberry bean
Fats 1.08 1.23 Cranberry bean
Vitamin C 0 0
Carbs 74.9 60.05 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.96 5 Cranberry bean
Calcium 21 127 Cranberry bean
Potassium 427 1332 Cranberry bean
Magnesium 177 156 Wild rice
Sugars 2.5 Wild rice
Fiber 6.2 24.7 Cranberry bean
Copper 0.524 0.794 Cranberry bean
Zinc 5.96 3.63 Wild rice
Starch
Phosphorus 433 372 Wild rice
Sodium 7 6 Cranberry bean
Vitamin A 19 2 Wild rice
Vitamin E 0.82 Wild rice
Vitamin D 0 0
Vitamin B1 0.115 0.747 Cranberry bean
Vitamin B2 0.262 0.213 Wild rice
Vitamin B3 6.733 1.455 Wild rice
Vitamin B5 1.074 0.748 Wild rice
Vitamin B6 0.391 0.309 Wild rice
Vitamin B12 0 0
Vitamin K 1.9 Wild rice
Folic acid (B9) 0 0
Trans Fat 0 Wild rice
Saturated Fat 0.156 0.316 Wild rice
Monounsaturated Fat 0.159 0.106 Wild rice
Polyunsaturated fat 0.676 0.527 Wild rice
Tryptophan 0.179 0.273 Cranberry bean
Threonine 0.469 0.969 Cranberry bean
Isoleucine 0.618 1.017 Cranberry bean
Leucine 1.018 1.838 Cranberry bean
Lysine 0.629 1.58 Cranberry bean
Methionine 0.438 0.346 Wild rice
Phenylalanine 0.721 1.245 Cranberry bean
Valine 0.858 1.205 Cranberry bean
Histidine 0.384 0.641 Cranberry bean
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.