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.
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.03 g
Fats:
1.23 g
Carbs:
60.05 g
Water:
12.39 g
Other:
3.3 g
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
Saturated fat:
Sat. Fat
0.316 g
Monounsaturated fat:
Mono. Fat
0.106 g
Polyunsaturated fat:
Poly. Fat
0.527 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
64%
37%
Minerals Daily Need Coverage Score
117%
96%
Comparison summary
Which food is lower in Saturated fat?
Wild rice raw is lower in Saturated fat (difference - 0.16g)
Which food is cheaper?
Wild rice raw is cheaper (difference - $2.4)
Which food is richer in vitamins?
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry bean raw is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Cranberry bean raw contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Cranberry bean raw is lower in glycemic index (difference - 22)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.