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 for 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.
Cranberry beans has a lower glycemic index. The glycemic index of cranberry beans is 35, while the glycemic index of arborio rice is 69.

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.

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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.

Cranberry beans

Arborio rice

Contains more MagnesiumMagnesium	+525%
Contains more CalciumCalcium	+4900%
Contains more PotassiumPotassium	+1388.5%
Contains more IronIron	+43.2%
Contains more CopperCopper	+220.8%
Contains more ZincZinc	+185%
Contains more PhosphorusPhosphorus	+309.1%

Contains less SodiumSodium	-100%
Contains more SeleniumSelenium	+476.9%

~equal in Manganese ~0.357mg

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.

Cranberry beans

Arborio rice

Contains more Vitamin B1Vitamin B1	+28%
Contains more Vitamin B2Vitamin B2	+331.3%
Contains more Vitamin B6Vitamin B6	+37.3%
Contains more FolateFolate	+250.8%

Contains more Vitamin B3Vitamin B3	+189.9%
Contains more Vitamin B5Vitamin B5	+65.4%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	207µg	59µg	37%
Fiber	8.6g		34%
Copper	0.231mg	0.072mg	18%
Phosphorus	135mg	33mg	15%
Protein	9.34g	2.36g	14%
Selenium	1.3µg	7.5µg	11%
Potassium	387mg	26mg	11%
Magnesium	50mg	8mg	10%
Iron	2.09mg	1.46mg	8%
Zinc	1.14mg	0.4mg	7%
Vitamin B3	0.515mg	1.493mg	6%
Calcium	50mg	1mg	5%
Vitamin B1	0.21mg	0.164mg	4%
Vitamin B2	0.069mg	0.016mg	4%
Vitamin B5	0.24mg	0.397mg	3%
Vitamin B6	0.081mg	0.059mg	2%
Manganese	0.37mg	0.357mg	1%
Carbs	24.46g	28.73g	1%
Polyunsaturated fat	0.199g	0.05g	1%
Calories	136kcal	130kcal	0%
Fats	0.46g	0.19g	0%
Net carbs	15.86g	28.73g	N/A
Sodium	1mg	0mg	0%
Saturated fat	0.119g	0.051g	0%
Monounsaturated fat	0.04g	0.058g	0%
Tryptophan	0.111mg	0.027mg	0%
Threonine	0.393mg	0.084mg	0%
Isoleucine	0.412mg	0.102mg	0%
Leucine	0.746mg	0.195mg	0%
Lysine	0.641mg	0.085mg	0%
Methionine	0.14mg	0.056mg	0%
Phenylalanine	0.505mg	0.126mg	0%
Valine	0.489mg	0.144mg	0%
Histidine	0.26mg	0.056mg	0%