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, protein, 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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Cranberry beans

Brown rice

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Cranberry beans

Brown rice

Contains more Vitamin B1Vitamin B1	+18%
Contains more FolateFolate	+2200%

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+397.3%
Contains more Vitamin B5Vitamin B5	+58.3%
Contains more Vitamin B6Vitamin B6	+51.9%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B2 ~0.069mg

~equal in Vitamin B12 ~0µg

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%
Calcium	50mg	3mg	5%
Phosphorus	135mg	103mg	5%
Zinc	1.14mg	0.71mg	4%
Magnesium	50mg	39mg	3%
Vitamin B1	0.21mg	0.178mg	3%
Vitamin B5	0.24mg	0.38mg	3%
Vitamin B6	0.081mg	0.123mg	3%
Choline		9.2mg	2%
Omega-6 (Linoleic acid)		0.355g	2%
Calories	136kcal	123kcal	1%
Fats	0.46g	0.97g	1%
Vitamin E		0.17mg	1%
Saturated fat	0.119g	0.26g	1%
Monounsaturated fat	0.04g	0.369g	1%
Polyunsaturated fat	0.199g	0.366g	1%
Omega-3 (ALA)		0.011g	1%
Protein per 100 calories	6.9g	2.2g	N/A
Calories per 10 g protein	146kcal	449kcal	N/A
Weight per 100 calories	74g	81g	N/A
Net carbs	15.86g	23.98g	N/A
Carbs	24.46g	25.58g	0%
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%