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Cranberry bean vs Rice - In-Depth Nutrition Comparison

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The main differences between Cranberry bean and Rice

  • Cranberry bean is richer than Rice in Folate, Fiber, Copper, Vitamin B1, Iron, Phosphorus, Potassium, Magnesium, Zinc, and Manganese.
  • Daily need coverage for Folate from Cranberry bean is 150% higher.
  • Cranberry bean contains 62 times more Fiber than Rice. Cranberry bean contains 24.7g of Fiber, while Rice contains 0.4g.

Food types used in this article are Beans, cranberry (roman), mature seeds, raw and Rice, white, long-grain, regular, unenriched, cooked without salt.

Infographic

Cranberry bean vs 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
Cranberry bean
Cranberry bean
7
:
1
Rice
Rice
Contains more Calcium +1170%
Contains more Iron +2400%
Contains more Magnesium +1200%
Contains more Phosphorus +765.1%
Contains more Potassium +3705.7%
Contains more Zinc +640.8%
Contains more Copper +1050.7%
Contains less Sodium -83.3%
Cranberry bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 8% 9% 19% 4% 1% 14% 24%
Contains more Calcium +1170%
Contains more Iron +2400%
Contains more Magnesium +1200%
Contains more Phosphorus +765.1%
Contains more Potassium +3705.7%
Contains more Zinc +640.8%
Contains more Copper +1050.7%
Contains less Sodium -83.3%

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
Cranberry bean
Cranberry bean
7
:
2
Rice
Rice
Contains more Vitamin A +∞%
Contains more Vitamin B1 +3635%
Contains more Vitamin B2 +1538.5%
Contains more Vitamin B3 +263.8%
Contains more Vitamin B5 +91.8%
Contains more Vitamin B6 +232.3%
Contains more Folate +20033.3%
Cranberry bean
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%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 5% 3% 8% 24% 22% 3% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +3635%
Contains more Vitamin B2 +1538.5%
Contains more Vitamin B3 +263.8%
Contains more Vitamin B5 +91.8%
Contains more Vitamin B6 +232.3%
Contains more Folate +20033.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry bean
Cranberry bean
4
:
1
Rice
Rice
Contains more Protein +756.1%
Contains more Fats +339.3%
Contains more Carbs +113.2%
Contains more Other +685.7%
Contains more Water +452.4%
Cranberry bean
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Protein +756.1%
Contains more Fats +339.3%
Contains more Carbs +113.2%
Contains more Other +685.7%
Contains more Water +452.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry bean
Cranberry bean
2
:
1
Rice
Rice
Contains more Monounsaturated Fat +20.5%
Contains more Polyunsaturated fat +593.4%
Contains less Saturated Fat -75.6%
Cranberry bean
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +20.5%
Contains more Polyunsaturated fat +593.4%
Contains less Saturated Fat -75.6%

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 Rice
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cranberry bean Rice Opinion
Net carbs 35.35g 27.77g Cranberry bean
Protein 23.03g 2.69g Cranberry bean
Fats 1.23g 0.28g Cranberry bean
Carbs 60.05g 28.17g Cranberry bean
Calories 335kcal 130kcal Cranberry bean
Sugar 0.05g Cranberry bean
Fiber 24.7g 0.4g Cranberry bean
Calcium 127mg 10mg Cranberry bean
Iron 5mg 0.2mg Cranberry bean
Magnesium 156mg 12mg Cranberry bean
Phosphorus 372mg 43mg Cranberry bean
Potassium 1332mg 35mg Cranberry bean
Sodium 6mg 1mg Rice
Zinc 3.63mg 0.49mg Cranberry bean
Copper 0.794mg 0.069mg Cranberry bean
Vitamin A 2IU 0IU Cranberry bean
Vitamin E 0.04mg Rice
Vitamin B1 0.747mg 0.02mg Cranberry bean
Vitamin B2 0.213mg 0.013mg Cranberry bean
Vitamin B3 1.455mg 0.4mg Cranberry bean
Vitamin B5 0.748mg 0.39mg Cranberry bean
Vitamin B6 0.309mg 0.093mg Cranberry bean
Folate 604µg 3µg Cranberry bean
Tryptophan 0.273mg 0.031mg Cranberry bean
Threonine 0.969mg 0.096mg Cranberry bean
Isoleucine 1.017mg 0.116mg Cranberry bean
Leucine 1.838mg 0.222mg Cranberry bean
Lysine 1.58mg 0.097mg Cranberry bean
Methionine 0.346mg 0.063mg Cranberry bean
Phenylalanine 1.245mg 0.144mg Cranberry bean
Valine 1.205mg 0.164mg Cranberry bean
Histidine 0.641mg 0.063mg Cranberry bean
Saturated Fat 0.316g 0.077g Rice
Monounsaturated Fat 0.106g 0.088g Cranberry bean
Polyunsaturated fat 0.527g 0.076g Cranberry bean

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
69%
Cranberry bean
5%
Rice
Minerals Daily Need Coverage Score
122%
Cranberry bean
10%
Rice

Comparison summary

Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.239g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $1.4)
Which food is lower in Sugar?
Cranberry bean
Cranberry bean is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Cranberry bean
Cranberry bean is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Cranberry bean
Cranberry bean is relatively richer in minerals
Which food is richer in vitamins?
Cranberry bean
Cranberry bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169757/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.