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

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What are the differences between brown rice and cranberry beans?

Brown rice is higher in manganese, vitamin B3, and selenium, yet cranberry beans is higher in folate, fiber, iron, protein, copper, and potassium.
Cranberry beans's daily need coverage for folate is 50% more.
Brown rice has 5 times more vitamin B3 than cranberry beans. While brown rice has 2.561mg of vitamin B3, cranberry beans has only 0.515mg.
The glycemic index of cranberry beans is lower.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Brown rice

Cranberry beans

Contains more ManganeseManganese	+163.2%
Contains more SeleniumSelenium	+346.2%

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%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Brown rice

Cranberry beans

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+397.3%
Contains more Vitamin B5Vitamin B5	+58.3%
Contains more Vitamin B6Vitamin B6	+51.9%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B1Vitamin B1	+18%
Contains more FolateFolate	+2200%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~µg

~equal in Vitamin B2 ~0.069mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	9µg	207µg	50%
Fiber	1.6g	8.6g	28%
Manganese	0.974mg	0.37mg	26%
Iron	0.56mg	2.09mg	19%
Copper	0.106mg	0.231mg	14%
Protein	2.74g	9.34g	13%
Vitamin B3	2.561mg	0.515mg	13%
Starch	24.79g		10%
Potassium	86mg	387mg	9%
Selenium	5.8µg	1.3µg	8%
Calcium	3mg	50mg	5%
Phosphorus	103mg	135mg	5%
Zinc	0.71mg	1.14mg	4%
Magnesium	39mg	50mg	3%
Vitamin B1	0.178mg	0.21mg	3%
Vitamin B5	0.38mg	0.24mg	3%
Vitamin B6	0.123mg	0.081mg	3%
Choline	9.2mg		2%
Omega-6 (Linoleic acid)	0.355g		2%
Calories	123kcal	136kcal	1%
Fats	0.97g	0.46g	1%
Vitamin E	0.17mg		1%
Saturated fat	0.26g	0.119g	1%
Monounsaturated fat	0.369g	0.04g	1%
Polyunsaturated fat	0.366g	0.199g	1%
Omega-3 (ALA)	0.011g		1%
Protein per 100 calories	2.2g	6.9g	N/A
Calories per 10 g protein	449kcal	146kcal	N/A
Weight per 100 calories	81g	74g	N/A
Net carbs	23.98g	15.86g	N/A
Carbs	25.58g	24.46g	0%
Sugar	0.24g		N/A
Sodium	4mg	1mg	0%
Vitamin B2	0.069mg	0.069mg	0%
Vitamin K	0.2µg		0%
Tryptophan	0.033mg	0.111mg	0%
Threonine	0.095mg	0.393mg	0%
Isoleucine	0.109mg	0.412mg	0%
Leucine	0.214mg	0.746mg	0%
Lysine	0.099mg	0.641mg	0%
Methionine	0.058mg	0.14mg	0%
Phenylalanine	0.133mg	0.505mg	0%
Valine	0.151mg	0.489mg	0%
Histidine	0.066mg	0.26mg	0%