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  6. Cranberry bean raw vs. Rice

Cranberry bean raw vs. Rice — In-Depth Nutrition Comparison

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The main differences between cranberry bean raw and rice

  • Cranberry bean raw is richer than rice in folate, fiber, copper, vitamin B1, iron, phosphorus, potassium, magnesium, zinc, and manganese.
  • Daily need coverage for folate for cranberry bean raw is 137% higher.
  • Cranberry bean raw contains 62 times more fiber than rice. Cranberry bean raw contains 24.7g of fiber, while rice contains 0.4g.
  • Cranberry bean raw has a lower glycemic index than rice.

Food types used in this article are Beans, cranberry (roman), mature seeds, raw and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Cranberry bean raw 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.
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%
Rice
Rice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +1200%
Contains more CalciumCalcium +1170%
Contains more PotassiumPotassium +3705.7%
Contains more IronIron +316.7%
Contains more CopperCopper +1050.7%
Contains more ZincZinc +640.8%
Contains more PhosphorusPhosphorus +765.1%
Contains more ManganeseManganese +94.9%
Contains more SeleniumSelenium +69.3%
Contains less SodiumSodium -83.3%

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%
Rice
Rice
2
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin B1Vitamin B1 +358.3%
Contains more Vitamin B2Vitamin B2 +1538.5%
Contains more Vitamin B5Vitamin B5 +91.8%
Contains more Vitamin B6Vitamin B6 +232.3%
Contains more FolateFolate +941.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.476mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Rice DV% diff.
Folate 604µg 58µg 137%
Fiber 24.7g 0.4g 97%
Copper 0.794mg 0.069mg 81%
Vitamin B1 0.747mg 0.163mg 49%
Iron 5mg 1.2mg 48%
Phosphorus 372mg 43mg 47%
Protein 23.03g 2.69g 41%
Potassium 1332mg 35mg 38%
Magnesium 156mg 12mg 34%
Zinc 3.63mg 0.49mg 29%
Manganese 0.92mg 0.472mg 19%
Vitamin B6 0.309mg 0.093mg 17%
Vitamin B2 0.213mg 0.013mg 15%
Calcium 127mg 10mg 12%
Carbs 60.05g 28.17g 11%
Calories 335kcal 130kcal 10%
Selenium 12.7µg 7.5µg 9%
Vitamin B5 0.748mg 0.39mg 7%
Polyunsaturated fat 0.527g 0.076g 3%
Fats 1.23g 0.28g 1%
Saturated fat 0.316g 0.077g 1%
Net carbs 35.35g 27.77g N/A
Sugar 0.05g N/A
Sodium 6mg 1mg 0%
Vitamin E 0.04mg 0%
Vitamin B3 1.455mg 1.476mg 0%
Choline 2.1mg 0%
Monounsaturated fat 0.106g 0.088g 0%
Tryptophan 0.273mg 0.031mg 0%
Threonine 0.969mg 0.096mg 0%
Isoleucine 1.017mg 0.116mg 0%
Leucine 1.838mg 0.222mg 0%
Lysine 1.58mg 0.097mg 0%
Methionine 0.346mg 0.063mg 0%
Phenylalanine 1.245mg 0.144mg 0%
Valine 1.205mg 0.164mg 0%
Histidine 0.641mg 0.063mg 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
Rice
Rice
1
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 ProteinProtein +756.1%
Contains more FatsFats +339.3%
Contains more CarbsCarbs +113.2%
Contains more OtherOther +685.7%
Contains more WaterWater +452.4%

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
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +20.5%
Contains more Poly. FatPolyunsaturated fat +593.4%
Contains less Sat. FatSaturated fat -75.6%

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. 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.