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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 from 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.

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.
Contains more Calcium +1566.7%
Contains more Iron +248.3%
Contains more Magnesium +56.3%
Contains more Phosphorus +64.6%
Contains more Potassium +283.2%
Contains less Sodium -66.7%
Contains more Copper +90.9%
Contains more Manganese +31.2%
Contains more Selenium +62.5%
Contains more Zinc +17.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +1566.7%
Contains more Iron +248.3%
Contains more Magnesium +56.3%
Contains more Phosphorus +64.6%
Contains more Potassium +283.2%
Contains less Sodium -66.7%
Contains more Copper +90.9%
Contains more Manganese +31.2%
Contains more Selenium +62.5%
Contains more Zinc +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.
:
Contains more Vitamin B1 +303.8%
Contains more Vitamin B5 +55.8%
Contains more Folate +696.2%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +26.1%
Contains more Vitamin B3 +149.9%
Contains more Vitamin B6 +66.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 53% 16% 10% 15% 19% 156% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin B1 +303.8%
Contains more Vitamin B5 +55.8%
Contains more Folate +696.2%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +26.1%
Contains more Vitamin B3 +149.9%
Contains more Vitamin B6 +66.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +134.1%
Contains more Fats +35.3%
Contains more Carbs +14.6%
Contains more Other +172.5%
Contains more Water +14.4%
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 Protein +134.1%
Contains more Fats +35.3%
Contains more Carbs +14.6%
Contains more Other +172.5%
Contains more Water +14.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -58.8%
Contains more Monounsaturated Fat +25%
Equal in Polyunsaturated fat - 0.213
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains less Saturated Fat -58.8%
Contains more Monounsaturated Fat +25%
Equal in Polyunsaturated fat - 0.213

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 Wild rice
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberry beans Wild rice Opinion
Net carbs 15.86g 19.54g Wild rice
Protein 9.34g 3.99g Cranberry beans
Fats 0.46g 0.34g Cranberry beans
Carbs 24.46g 21.34g Cranberry beans
Calories 136kcal 101kcal Cranberry beans
Fructose 0.2g Wild rice
Sugar 0.73g Cranberry beans
Fiber 8.6g 1.8g Cranberry beans
Calcium 50mg 3mg Cranberry beans
Iron 2.09mg 0.6mg Cranberry beans
Magnesium 50mg 32mg Cranberry beans
Phosphorus 135mg 82mg Cranberry beans
Potassium 387mg 101mg Cranberry beans
Sodium 1mg 3mg Cranberry beans
Zinc 1.14mg 1.34mg Wild rice
Copper 0.231mg 0.121mg Cranberry beans
Manganese 0.37mg 0.282mg Cranberry beans
Selenium 1.3µg 0.8µg Cranberry beans
Vitamin A 0IU 3IU Wild rice
Vitamin E 0.24mg Wild rice
Vitamin B1 0.21mg 0.052mg Cranberry beans
Vitamin B2 0.069mg 0.087mg Wild rice
Vitamin B3 0.515mg 1.287mg Wild rice
Vitamin B5 0.24mg 0.154mg Cranberry beans
Vitamin B6 0.081mg 0.135mg Wild rice
Folate 207µg 26µg Cranberry beans
Vitamin K 0.5µg Wild rice
Tryptophan 0.111mg 0.049mg Cranberry beans
Threonine 0.393mg 0.127mg Cranberry beans
Isoleucine 0.412mg 0.167mg Cranberry beans
Leucine 0.746mg 0.276mg Cranberry beans
Lysine 0.641mg 0.17mg Cranberry beans
Methionine 0.14mg 0.119mg Cranberry beans
Phenylalanine 0.505mg 0.195mg Cranberry beans
Valine 0.489mg 0.232mg Cranberry beans
Histidine 0.26mg 0.104mg Cranberry beans
Saturated Fat 0.119g 0.049g Wild rice
Monounsaturated Fat 0.04g 0.05g Wild rice
Polyunsaturated fat 0.199g 0.213g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry beans Wild rice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
22%
Cranberry beans
10%
Wild rice
Minerals Daily Need Coverage Score
38%
Cranberry beans
21%
Wild rice

Comparison summary

Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.07g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $2.4)
Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Cranberry beans
Cranberry beans is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Cranberry beans
Cranberry beans is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.