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  6. Cranberry beans vs. Brown rice

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.

We used Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Rice, brown, long-grain, cooked types in this article.

Infographic

Cranberry beans 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.069mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
3% 26% 70%
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
33% 11% 56%
Saturated Fat: Sat. Fat 0.119 g
Monounsaturated Fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
26% 37% 37%
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.
Cranberry beans Brown rice
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cranberry beans Brown rice Opinion
Calories 136kcal 123kcal Cranberry beans
Protein 9.34g 2.74g Cranberry beans
Fats 0.46g 0.97g Brown rice
Net carbs 15.86g 23.98g Brown rice
Carbs 24.46g 25.58g Brown rice
Magnesium 50mg 39mg Cranberry beans
Calcium 50mg 3mg Cranberry beans
Potassium 387mg 86mg Cranberry beans
Iron 2.09mg 0.56mg Cranberry beans
Sugar 0.24g Cranberry beans
Fiber 8.6g 1.6g Cranberry beans
Copper 0.231mg 0.106mg Cranberry beans
Zinc 1.14mg 0.71mg Cranberry beans
Starch 24.79g Brown rice
Phosphorus 135mg 103mg Cranberry beans
Sodium 1mg 4mg Cranberry beans
Vitamin E 0.17mg Brown rice
Manganese 0.37mg 0.974mg Brown rice
Selenium 1.3µg 5.8µg Brown rice
Vitamin B1 0.21mg 0.178mg Cranberry beans
Vitamin B2 0.069mg 0.069mg
Vitamin B3 0.515mg 2.561mg Brown rice
Vitamin B5 0.24mg 0.38mg Brown rice
Vitamin B6 0.081mg 0.123mg Brown rice
Vitamin K 0.2µg Brown rice
Folate 207µg 9µg Cranberry beans
Choline 9.2mg Brown rice
Saturated Fat 0.119g 0.26g Cranberry beans
Monounsaturated Fat 0.04g 0.369g Brown rice
Polyunsaturated fat 0.199g 0.366g Brown rice
Tryptophan 0.111mg 0.033mg Cranberry beans
Threonine 0.393mg 0.095mg Cranberry beans
Isoleucine 0.412mg 0.109mg Cranberry beans
Leucine 0.746mg 0.214mg Cranberry beans
Lysine 0.641mg 0.099mg Cranberry beans
Methionine 0.14mg 0.058mg Cranberry beans
Phenylalanine 0.505mg 0.133mg Cranberry beans
Valine 0.489mg 0.151mg Cranberry beans
Histidine 0.26mg 0.066mg Cranberry beans
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry beans Brown rice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
20%
Cranberry beans
13%
Brown rice
Minerals Daily Need Coverage Score
38%
Cranberry beans
32%
Brown rice

Comparison summary

Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 0.24g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 0.141g)
Which food is lower in glycemic index?
Cranberry beans
Cranberry beans is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Cranberry beans
Cranberry beans is relatively richer in minerals
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $0.4)
Which food is richer in vitamins?
Brown rice
Brown rice is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. 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.