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  6. Cranberry bean raw vs. Arborio rice

Cranberry bean raw vs. Arborio rice — In-Depth Nutrition Comparison

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Important differences between cranberry bean raw and arborio rice

  • Arborio rice has less folate, copper, vitamin B1, phosphorus, iron, potassium, magnesium, zinc, manganese, and vitamin B6.
  • Cranberry bean raw's daily need coverage for folate is 136% more.
  • Cranberry bean raw has 51 times more potassium than arborio rice. Cranberry bean raw has 1332mg of potassium, while arborio rice has 26mg.
  • Arborio rice has a higher glycemic index than cranberry bean raw.

The food varieties used in the comparison are Beans, cranberry (roman), mature seeds, raw and Rice, white, short-grain, enriched, cooked.

Infographic

Cranberry bean raw vs Arborio 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +1850%
Contains more CalciumCalcium +12600%
Contains more PotassiumPotassium +5023.1%
Contains more IronIron +242.5%
Contains more CopperCopper +1002.8%
Contains more ZincZinc +807.5%
Contains more PhosphorusPhosphorus +1027.3%
Contains more ManganeseManganese +157.7%
Contains more SeleniumSelenium +69.3%
Contains less SodiumSodium -100%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin B1Vitamin B1 +355.5%
Contains more Vitamin B2Vitamin B2 +1231.3%
Contains more Vitamin B5Vitamin B5 +88.4%
Contains more Vitamin B6Vitamin B6 +423.7%
Contains more FolateFolate +923.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.493mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Arborio rice DV% diff.
Folate 604µg 59µg 136%
Fiber 24.7g 99%
Copper 0.794mg 0.072mg 80%
Vitamin B1 0.747mg 0.164mg 49%
Phosphorus 372mg 33mg 48%
Iron 5mg 1.46mg 44%
Protein 23.03g 2.36g 41%
Potassium 1332mg 26mg 38%
Magnesium 156mg 8mg 35%
Zinc 3.63mg 0.4mg 29%
Manganese 0.92mg 0.357mg 24%
Vitamin B6 0.309mg 0.059mg 19%
Vitamin B2 0.213mg 0.016mg 15%
Calcium 127mg 1mg 13%
Calories 335kcal 130kcal 10%
Carbs 60.05g 28.73g 10%
Selenium 12.7µg 7.5µg 9%
Vitamin B5 0.748mg 0.397mg 7%
Polyunsaturated fat 0.527g 0.05g 3%
Fats 1.23g 0.19g 2%
Saturated fat 0.316g 0.051g 1%
Net carbs 35.35g 28.73g N/A
Sodium 6mg 0mg 0%
Vitamin B3 1.455mg 1.493mg 0%
Monounsaturated fat 0.106g 0.058g 0%
Tryptophan 0.273mg 0.027mg 0%
Threonine 0.969mg 0.084mg 0%
Isoleucine 1.017mg 0.102mg 0%
Leucine 1.838mg 0.195mg 0%
Lysine 1.58mg 0.085mg 0%
Methionine 0.346mg 0.056mg 0%
Phenylalanine 1.245mg 0.126mg 0%
Valine 1.205mg 0.144mg 0%
Histidine 0.641mg 0.056mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +875.8%
Contains more FatsFats +547.4%
Contains more CarbsCarbs +109%
Contains more OtherOther +1636.8%
Contains more WaterWater +453.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +82.8%
Contains more Poly. FatPolyunsaturated fat +954%
Contains less Sat. FatSaturated fat -83.9%

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 bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.