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Cranberry bean vs Brown rice - In-Depth Nutrition Comparison

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What are the main differences between Cranberry bean and Brown rice?

  • Cranberry bean has more Folate, Fiber, Copper, Iron, Vitamin B1, Phosphorus, Potassium, Magnesium, Zinc, and Vitamin B6 than Brown rice.
  • Cranberry bean's daily need coverage for Folate is 149% higher.
  • Brown rice has 15 times less Potassium than Cranberry bean. Cranberry bean has 1332mg of Potassium, while Brown rice has 86mg.

We used Beans, cranberry (roman), mature seeds, raw and Rice, brown, long-grain, cooked types in this comparison.

Infographic

Cranberry bean vs Brown 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +4133.3%
Contains more Iron +792.9%
Contains more Magnesium +300%
Contains more Phosphorus +261.2%
Contains more Potassium +1448.8%
Contains more Zinc +411.3%
Contains more Copper +649.1%
Contains less Sodium -33.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Contains more Calcium +4133.3%
Contains more Iron +792.9%
Contains more Magnesium +300%
Contains more Phosphorus +261.2%
Contains more Potassium +1448.8%
Contains more Zinc +411.3%
Contains more Copper +649.1%
Contains less Sodium -33.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +319.7%
Contains more Vitamin B2 +208.7%
Contains more Vitamin B5 +96.8%
Contains more Vitamin B6 +151.2%
Contains more Folate +6611.1%
Contains more Vitamin B3 +76%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 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% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +319.7%
Contains more Vitamin B2 +208.7%
Contains more Vitamin B5 +96.8%
Contains more Vitamin B6 +151.2%
Contains more Folate +6611.1%
Contains more Vitamin B3 +76%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cranberry bean Brown rice
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberry bean Brown rice Opinion
Net carbs 35.35g 23.98g Cranberry bean
Protein 23.03g 2.74g Cranberry bean
Fats 1.23g 0.97g Cranberry bean
Carbs 60.05g 25.58g Cranberry bean
Calories 335kcal 123kcal Cranberry bean
Starch g 24.79g Brown rice
Fructose g 0g Brown rice
Sugar g 0.24g Cranberry bean
Fiber 24.7g 1.6g Cranberry bean
Calcium 127mg 3mg Cranberry bean
Iron 5mg 0.56mg Cranberry bean
Magnesium 156mg 39mg Cranberry bean
Phosphorus 372mg 103mg Cranberry bean
Potassium 1332mg 86mg Cranberry bean
Sodium 6mg 4mg Brown rice
Zinc 3.63mg 0.71mg Cranberry bean
Copper 0.794mg 0.106mg Cranberry bean
Vitamin A 2IU 0IU Cranberry bean
Vitamin E mg 0.17mg Brown rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.747mg 0.178mg Cranberry bean
Vitamin B2 0.213mg 0.069mg Cranberry bean
Vitamin B3 1.455mg 2.561mg Brown rice
Vitamin B5 0.748mg 0.38mg Cranberry bean
Vitamin B6 0.309mg 0.123mg Cranberry bean
Folate 604µg 9µg Cranberry bean
Vitamin B12 0µg 0µg
Vitamin K µg 0.2µg Brown rice
Tryptophan 0.273mg 0.033mg Cranberry bean
Threonine 0.969mg 0.095mg Cranberry bean
Isoleucine 1.017mg 0.109mg Cranberry bean
Leucine 1.838mg 0.214mg Cranberry bean
Lysine 1.58mg 0.099mg Cranberry bean
Methionine 0.346mg 0.058mg Cranberry bean
Phenylalanine 1.245mg 0.133mg Cranberry bean
Valine 1.205mg 0.151mg Cranberry bean
Histidine 0.641mg 0.066mg Cranberry bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.316g 0.26g Brown rice
Monounsaturated Fat 0.106g 0.369g Brown rice
Polyunsaturated fat 0.527g 0.366g Cranberry bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean Brown rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
69
Cranberry bean
14
Brown rice
Mineral Summary Score
122
Cranberry bean
20
Brown rice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
138%
Cranberry bean
16%
Brown rice
Carbohydrates
60%
Cranberry bean
26%
Brown rice
Fats
6%
Cranberry bean
4%
Brown rice

Comparison summary

Which food is lower in Sugar?
Cranberry bean
Cranberry bean is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Cranberry bean
Cranberry bean is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Cranberry bean
Cranberry bean is relatively richer in minerals
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.056g)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $0.4)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cranberry bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/nutrients
  2. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.