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  6. Cranberry bean raw vs. Wild rice raw

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

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What are the differences between cranberry bean raw and wild rice raw?

  • Cranberry bean raw is higher in folate, fiber, vitamin B1, iron, copper, potassium, and selenium; however, wild rice raw is richer in vitamin B3, zinc, and manganese.
  • Cranberry bean raw's daily need coverage for folate is 127% more.
  • Wild rice raw contains 6 times less vitamin B1 than cranberry bean raw. Cranberry bean raw contains 0.747mg of vitamin B1, while wild rice raw contains 0.115mg.
  • Cranberry bean raw has a lower glycemic index (35) than wild rice raw (57).

We used Beans, cranberry (roman), mature seeds, raw and Wild rice, raw types in this article.

Infographic

Cranberry bean raw vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +504.8%
Contains more PotassiumPotassium +211.9%
Contains more IronIron +155.1%
Contains more CopperCopper +51.5%
Contains less SodiumSodium -14.3%
Contains more SeleniumSelenium +353.6%
Contains more MagnesiumMagnesium +13.5%
Contains more ZincZinc +64.2%
Contains more PhosphorusPhosphorus +16.4%
Contains more ManganeseManganese +44.5%

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin B1Vitamin B1 +549.6%
Contains more FolateFolate +535.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +23%
Contains more Vitamin B3Vitamin B3 +362.7%
Contains more Vitamin B5Vitamin B5 +43.6%
Contains more Vitamin B6Vitamin B6 +26.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Wild rice raw DV% diff.
Folate 604µg 95µg 127%
Fiber 24.7g 6.2g 74%
Vitamin B1 0.747mg 0.115mg 53%
Iron 5mg 1.96mg 38%
Vitamin B3 1.455mg 6.733mg 33%
Copper 0.794mg 0.524mg 30%
Potassium 1332mg 427mg 27%
Zinc 3.63mg 5.96mg 21%
Selenium 12.7µg 2.8µg 18%
Manganese 0.92mg 1.329mg 18%
Protein 23.03g 14.73g 17%
Calcium 127mg 21mg 11%
Phosphorus 372mg 433mg 9%
Vitamin B5 0.748mg 1.074mg 7%
Vitamin B6 0.309mg 0.391mg 6%
Choline 35mg 6%
Vitamin E 0.82mg 5%
Carbs 60.05g 74.9g 5%
Magnesium 156mg 177mg 5%
Vitamin B2 0.213mg 0.262mg 4%
Vitamin K 1.9µg 2%
Polyunsaturated fat 0.527g 0.676g 1%
Saturated fat 0.316g 0.156g 1%
Calories 335kcal 357kcal 1%
Fats 1.23g 1.08g 0%
Net carbs 35.35g 68.7g N/A
Sugar 2.5g N/A
Sodium 6mg 7mg 0%
Vitamin A 0µg 1µg 0%
Monounsaturated fat 0.106g 0.159g 0%
Tryptophan 0.273mg 0.179mg 0%
Threonine 0.969mg 0.469mg 0%
Isoleucine 1.017mg 0.618mg 0%
Leucine 1.838mg 1.018mg 0%
Lysine 1.58mg 0.629mg 0%
Methionine 0.346mg 0.438mg 0%
Phenylalanine 1.245mg 0.721mg 0%
Valine 1.205mg 0.858mg 0%
Histidine 0.641mg 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more ProteinProtein +56.3%
Contains more FatsFats +13.9%
Contains more WaterWater +59.7%
Contains more OtherOther +115.7%
Contains more CarbsCarbs +24.7%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -50.6%
Contains more Mono. FatMonounsaturated fat +50%
Contains more Poly. FatPolyunsaturated fat +28.3%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.