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  6. Cranberry beans vs. Wild rice

Cranberry beans vs. Wild rice — In-Depth Nutrition Comparison

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How are cranberry beans and wild rice different?

  • Cranberry beans has more folate, fiber, iron, vitamin B1, copper, potassium, and phosphorus than wild rice.
  • Daily need coverage for folate for cranberry beans is 45% higher.
  • Cranberry beans contains 17 times more calcium than wild rice. While cranberry beans contains 50mg of calcium, wild rice contains only 3mg.
  • Cranberry beans has a lower glycemic index (35) than wild rice (57).

Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Wild rice, cooked are the varieties used in this article.

Infographic

Cranberry beans vs Wild 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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Contains more MagnesiumMagnesium +56.3%
Contains more CalciumCalcium +1566.7%
Contains more PotassiumPotassium +283.2%
Contains more IronIron +248.3%
Contains more CopperCopper +90.9%
Contains more PhosphorusPhosphorus +64.6%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +31.2%
Contains more SeleniumSelenium +62.5%
Contains more ZincZinc +17.5%

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% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Contains more Vitamin B1Vitamin B1 +303.8%
Contains more Vitamin B5Vitamin B5 +55.8%
Contains more FolateFolate +696.2%
Contains more Vitamin B2Vitamin B2 +26.1%
Contains more Vitamin B3Vitamin B3 +149.9%
Contains more Vitamin B6Vitamin B6 +66.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry beans Wild rice DV% diff.
Folate 207µg 26µg 45%
Fiber 8.6g 1.8g 27%
Iron 2.09mg 0.6mg 19%
Vitamin B1 0.21mg 0.052mg 13%
Copper 0.231mg 0.121mg 12%
Protein 9.34g 3.99g 11%
Potassium 387mg 101mg 8%
Phosphorus 135mg 82mg 8%
Vitamin B3 0.515mg 1.287mg 5%
Calcium 50mg 3mg 5%
Manganese 0.37mg 0.282mg 4%
Vitamin B6 0.081mg 0.135mg 4%
Magnesium 50mg 32mg 4%
Vitamin E 0.24mg 2%
Calories 136kcal 101kcal 2%
Zinc 1.14mg 1.34mg 2%
Choline 10.2mg 2%
Vitamin B5 0.24mg 0.154mg 2%
Vitamin B2 0.069mg 0.087mg 1%
Selenium 1.3µg 0.8µg 1%
Carbs 24.46g 21.34g 1%
Fats 0.46g 0.34g 0%
Net carbs 15.86g 19.54g N/A
Sugar 0.73g N/A
Sodium 1mg 3mg 0%
Vitamin K 0.5µg 0%
Saturated fat 0.119g 0.049g 0%
Monounsaturated fat 0.04g 0.05g 0%
Polyunsaturated fat 0.199g 0.213g 0%
Tryptophan 0.111mg 0.049mg 0%
Threonine 0.393mg 0.127mg 0%
Isoleucine 0.412mg 0.167mg 0%
Leucine 0.746mg 0.276mg 0%
Lysine 0.641mg 0.17mg 0%
Methionine 0.14mg 0.119mg 0%
Phenylalanine 0.505mg 0.195mg 0%
Valine 0.489mg 0.232mg 0%
Histidine 0.26mg 0.104mg 0%
Fructose 0.2g 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
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more ProteinProtein +134.1%
Contains more FatsFats +35.3%
Contains more CarbsCarbs +14.6%
Contains more OtherOther +172.5%
Contains more WaterWater +14.4%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains less Sat. FatSaturated fat -58.8%
Contains more Mono. FatMonounsaturated fat +25%
~equal in Polyunsaturated fat ~0.213g

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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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.