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Cranberry beans vs. Arborio rice — In-Depth Nutrition Comparison

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Summary of differences between Cranberry beans and Arborio rice

  • Cranberry beans has more Folate, Copper, Phosphorus, Potassium, Magnesium, Iron, and Zinc, while Arborio rice has more Selenium, and Vitamin B3.
  • Cranberry beans covers your daily need of Folate 37% more than Arborio rice.
  • Cranberry beans contains 50 times more Calcium than Arborio rice. While Cranberry beans contains 50mg of Calcium, Arborio rice contains only 1mg.

These are the specific foods used in this comparison Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Rice, white, short-grain, enriched, cooked.

Infographic

Cranberry beans 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.
Contains more Calcium +4900%
Contains more Iron +43.2%
Contains more Magnesium +525%
Contains more Phosphorus +309.1%
Contains more Potassium +1388.5%
Contains more Zinc +185%
Contains more Copper +220.8%
Contains less Sodium -100%
Contains more Selenium +476.9%
Equal in Manganese - 0.357
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Contains more Calcium +4900%
Contains more Iron +43.2%
Contains more Magnesium +525%
Contains more Phosphorus +309.1%
Contains more Potassium +1388.5%
Contains more Zinc +185%
Contains more Copper +220.8%
Contains less Sodium -100%
Contains more Selenium +476.9%
Equal in Manganese - 0.357

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 B1 +28%
Contains more Vitamin B2 +331.3%
Contains more Vitamin B6 +37.3%
Contains more Folate +250.8%
Contains more Vitamin B3 +189.9%
Contains more Vitamin B5 +65.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 53% 16% 10% 15% 19% 156% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Contains more Vitamin B1 +28%
Contains more Vitamin B2 +331.3%
Contains more Vitamin B6 +37.3%
Contains more Folate +250.8%
Contains more Vitamin B3 +189.9%
Contains more Vitamin B5 +65.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +295.8%
Contains more Fats +142.1%
Contains more Other +473.7%
Contains more Carbs +17.5%
Equal in Water - 68.53
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 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 Protein +295.8%
Contains more Fats +142.1%
Contains more Other +473.7%
Contains more Carbs +17.5%
Equal in Water - 68.53

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +298%
Contains less Saturated Fat -57.1%
Contains more Monounsaturated Fat +45%
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
Contains more Polyunsaturated fat +298%
Contains less Saturated Fat -57.1%
Contains more Monounsaturated Fat +45%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberry beans Arborio rice
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberry beans Arborio rice Opinion
Net carbs 15.86g 28.73g Arborio rice
Protein 9.34g 2.36g Cranberry beans
Fats 0.46g 0.19g Cranberry beans
Carbs 24.46g 28.73g Arborio rice
Calories 136kcal 130kcal Cranberry beans
Fiber 8.6g Cranberry beans
Calcium 50mg 1mg Cranberry beans
Iron 2.09mg 1.46mg Cranberry beans
Magnesium 50mg 8mg Cranberry beans
Phosphorus 135mg 33mg Cranberry beans
Potassium 387mg 26mg Cranberry beans
Sodium 1mg 0mg Arborio rice
Zinc 1.14mg 0.4mg Cranberry beans
Copper 0.231mg 0.072mg Cranberry beans
Manganese 0.37mg 0.357mg Cranberry beans
Selenium 1.3µg 7.5µg Arborio rice
Vitamin B1 0.21mg 0.164mg Cranberry beans
Vitamin B2 0.069mg 0.016mg Cranberry beans
Vitamin B3 0.515mg 1.493mg Arborio rice
Vitamin B5 0.24mg 0.397mg Arborio rice
Vitamin B6 0.081mg 0.059mg Cranberry beans
Folate 207µg 59µg Cranberry beans
Tryptophan 0.111mg 0.027mg Cranberry beans
Threonine 0.393mg 0.084mg Cranberry beans
Isoleucine 0.412mg 0.102mg Cranberry beans
Leucine 0.746mg 0.195mg Cranberry beans
Lysine 0.641mg 0.085mg Cranberry beans
Methionine 0.14mg 0.056mg Cranberry beans
Phenylalanine 0.505mg 0.126mg Cranberry beans
Valine 0.489mg 0.144mg Cranberry beans
Histidine 0.26mg 0.056mg Cranberry beans
Saturated Fat 0.119g 0.051g Arborio rice
Monounsaturated Fat 0.04g 0.058g Arborio rice
Polyunsaturated fat 0.199g 0.05g Cranberry beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry beans Arborio rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
22%
Cranberry beans
13%
Arborio rice
Minerals Daily Need Coverage Score
38%
Cranberry beans
20%
Arborio rice

Comparison summary

Which food is richer in minerals?
Cranberry beans
Cranberry beans is relatively richer in minerals
Which food is lower in glycemic index?
Cranberry beans
Cranberry beans is lower in glycemic index (difference - 34)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.068g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $1.4)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.