Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Cranberry beans
  5. Compare
  6. Cranberry beans vs. Rice

Cranberry beans vs. Rice — In-Depth Nutrition Comparison

Compare

A recap on the differences between cranberry beans and rice

  • Cranberry beans has more folate, fiber, iron, copper, vitamin B1, phosphorus, potassium, magnesium, and zinc; however, rice is higher in selenium.
  • Cranberry beans covers your daily folate needs 51% more than rice.
  • Rice contains 22 times less fiber than cranberry beans. Cranberry beans contains 8.6g of fiber, while rice contains 0.4g.
  • The glycemic index of rice is higher.

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

Infographic

Cranberry beans 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" 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%
Rice
Rice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 7.5% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +316.7%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +1005.7%
Contains more IronIron +945%
Contains more CopperCopper +234.8%
Contains more ZincZinc +132.7%
Contains more PhosphorusPhosphorus +214%
Contains more ManganeseManganese +27.6%
Contains more SeleniumSelenium +476.9%
~equal in Sodium ~1mg

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%
Rice
Rice
4
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% 0.8% 0% 5% 3% 7.5% 23% 21% 0% 0% 2.3% 1.1%
Contains more Vitamin B1Vitamin B1 +950%
Contains more Vitamin B2Vitamin B2 +430.8%
Contains more Vitamin B3Vitamin B3 +28.8%
Contains more FolateFolate +6800%
Contains more Vitamin B5Vitamin B5 +62.5%
Contains more Vitamin B6Vitamin B6 +14.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry beans Rice DV% diff.
Folate 207µg 3µg 51%
Fiber 8.6g 0.4g 33%
Iron 2.09mg 0.2mg 24%
Copper 0.231mg 0.069mg 18%
Vitamin B1 0.21mg 0.02mg 16%
Phosphorus 135mg 43mg 13%
Protein 9.34g 2.69g 13%
Selenium 1.3µg 7.5µg 11%
Potassium 387mg 35mg 10%
Magnesium 50mg 12mg 9%
Zinc 1.14mg 0.49mg 6%
Calcium 50mg 10mg 4%
Vitamin B2 0.069mg 0.013mg 4%
Manganese 0.37mg 0.472mg 4%
Vitamin B5 0.24mg 0.39mg 3%
Carbs 24.46g 28.17g 1%
Polyunsaturated fat 0.199g 0.076g 1%
Vitamin B3 0.515mg 0.4mg 1%
Vitamin B6 0.081mg 0.093mg 1%
Calories 136kcal 130kcal 0%
Fats 0.46g 0.28g 0%
Net carbs 15.86g 27.77g N/A
Sugar 0.05g N/A
Sodium 1mg 1mg 0%
Vitamin E 0.04mg 0%
Choline 2.1mg 0%
Saturated fat 0.119g 0.077g 0%
Monounsaturated fat 0.04g 0.088g 0%
Tryptophan 0.111mg 0.031mg 0%
Threonine 0.393mg 0.096mg 0%
Isoleucine 0.412mg 0.116mg 0%
Leucine 0.746mg 0.222mg 0%
Lysine 0.641mg 0.097mg 0%
Methionine 0.14mg 0.063mg 0%
Phenylalanine 0.505mg 0.144mg 0%
Valine 0.489mg 0.164mg 0%
Histidine 0.26mg 0.063mg 0%

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
Rice
Rice
2
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 ProteinProtein +247.2%
Contains more FatsFats +64.3%
Contains more OtherOther +159.5%
Contains more CarbsCarbs +15.2%
~equal in Water ~68.44g

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
Rice
Rice
2
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Poly. FatPolyunsaturated fat +161.8%
Contains less Sat. FatSaturated fat -35.3%
Contains more Mono. FatMonounsaturated fat +120%

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. 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.