Cranberry beans vs. Brown rice — In-Depth Nutrition Comparison
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What are the differences between cranberry beans and brown rice?
- Cranberry beans is higher in folate, fiber, iron, copper, and potassium, yet brown rice is higher in manganese, vitamin B3, and selenium.
- Cranberry beans's daily need coverage for folate is 50% more.
- Cranberry beans has 17 times more calcium than brown rice. While cranberry beans has 50mg of calcium, brown rice has only 3mg.
- The glycemic index of cranberry beans is lower.
We used Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Rice, brown, long-grain, cooked types in this article.
Infographic
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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 MagnesiumMagnesium | +28.2% |
| Contains more CalciumCalcium | +1566.7% |
| Contains more PotassiumPotassium | +350% |
| Contains more IronIron | +273.2% |
| Contains more CopperCopper | +117.9% |
| Contains more ZincZinc | +60.6% |
| Contains more PhosphorusPhosphorus | +31.1% |
| Contains less SodiumSodium | -75% |
| Contains more ManganeseManganese | +163.2% |
| Contains more SeleniumSelenium | +346.2% |
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 | +18% |
| Contains more FolateFolate | +2200% |
| Contains more Vitamin B3Vitamin B3 | +397.3% |
| Contains more Vitamin B5Vitamin B5 | +58.3% |
| Contains more Vitamin B6Vitamin B6 | +51.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.34 g
Fats:
0.46 g
Carbs:
24.46 g
Water:
64.65 g
Other:
1.09 g
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
| Contains more ProteinProtein | +240.9% |
| Contains more OtherOther | +147.7% |
| Contains more FatsFats | +110.9% |
~equal in
Carbs
~25.58g
~equal in
Water
~70.27g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.119 g
Monounsaturated fat:
Mono. Fat
0.04 g
Polyunsaturated fat:
Poly. Fat
0.199 g
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
| Contains less Sat. FatSaturated fat | -54.2% |
| Contains more Mono. FatMonounsaturated fat | +822.5% |
| Contains more Poly. FatPolyunsaturated fat | +83.9% |
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 207µg | 9µg | 50% |
| Fiber | 8.6g | 1.6g | 28% |
| Manganese | 0.37mg | 0.974mg | 26% |
| Iron | 2.09mg | 0.56mg | 19% |
| Copper | 0.231mg | 0.106mg | 14% |
| Protein | 9.34g | 2.74g | 13% |
| Vitamin B3 | 0.515mg | 2.561mg | 13% |
| Starch | 24.79g | 10% | |
| Potassium | 387mg | 86mg | 9% |
| Selenium | 1.3µg | 5.8µg | 8% |
| Phosphorus | 135mg | 103mg | 5% |
| Calcium | 50mg | 3mg | 5% |
| Zinc | 1.14mg | 0.71mg | 4% |
| Vitamin B1 | 0.21mg | 0.178mg | 3% |
| Vitamin B5 | 0.24mg | 0.38mg | 3% |
| Magnesium | 50mg | 39mg | 3% |
| Vitamin B6 | 0.081mg | 0.123mg | 3% |
| Choline | 9.2mg | 2% | |
| Polyunsaturated fat | 0.199g | 0.366g | 1% |
| Calories | 136kcal | 123kcal | 1% |
| Vitamin E | 0.17mg | 1% | |
| Monounsaturated fat | 0.04g | 0.369g | 1% |
| Fats | 0.46g | 0.97g | 1% |
| Saturated fat | 0.119g | 0.26g | 1% |
| Carbs | 24.46g | 25.58g | 0% |
| Net carbs | 15.86g | 23.98g | N/A |
| Sugar | 0.24g | N/A | |
| Sodium | 1mg | 4mg | 0% |
| Vitamin B2 | 0.069mg | 0.069mg | 0% |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.111mg | 0.033mg | 0% |
| Threonine | 0.393mg | 0.095mg | 0% |
| Isoleucine | 0.412mg | 0.109mg | 0% |
| Leucine | 0.746mg | 0.214mg | 0% |
| Lysine | 0.641mg | 0.099mg | 0% |
| Methionine | 0.14mg | 0.058mg | 0% |
| Phenylalanine | 0.505mg | 0.133mg | 0% |
| Valine | 0.489mg | 0.151mg | 0% |
| Histidine | 0.26mg | 0.066mg | 0% |
| Omega-3 - ALA | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 0.355g | N/A |
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
20%
13%
Minerals Daily Need Coverage Score
38%
32%
Comparison summary
Which food is lower in Sugar?
Cranberry beans is lower in Sugar (difference - 0.24g)
Which food contains less Sodium?
Cranberry beans contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Cranberry beans is lower in Saturated fat (difference - 0.141g)
Which food is lower in glycemic index?
Cranberry beans is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Cranberry beans is relatively richer in minerals
Which food is cheaper?
Brown rice is cheaper (difference - $0.4)
Which food is richer in vitamins?
Brown rice is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)