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

Brown rice vs. Cranberry bean raw — In-Depth Nutrition Comparison

Compare

What are the main differences between brown rice and cranberry bean raw?

  • Cranberry bean raw has more folate, fiber, copper, iron, vitamin B1, phosphorus, potassium, magnesium, zinc, and vitamin B6 than brown rice.
  • Cranberry bean raw's daily need coverage for folate is 149% higher.
  • Brown rice has a higher glycemic index (66) than cranberry bean raw (35).

We used Rice, brown, long-grain, cooked and Beans, cranberry (roman), mature seeds, raw types in this comparison.

Infographic

Brown rice vs Cranberry bean raw 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains less SodiumSodium -33.3%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +4133.3%
Contains more PotassiumPotassium +1448.8%
Contains more IronIron +792.9%
Contains more CopperCopper +649.1%
Contains more ZincZinc +411.3%
Contains more PhosphorusPhosphorus +261.2%
Contains more SeleniumSelenium +119%
~equal in Manganese ~0.92mg

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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +76%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +319.7%
Contains more Vitamin B2Vitamin B2 +208.7%
Contains more Vitamin B5Vitamin B5 +96.8%
Contains more Vitamin B6Vitamin B6 +151.2%
Contains more FolateFolate +6611.1%
~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 Brown rice Cranberry bean raw DV% diff.
Folate 9µg 604µg 149%
Fiber 1.6g 24.7g 92%
Copper 0.106mg 0.794mg 76%
Iron 0.56mg 5mg 56%
Vitamin B1 0.178mg 0.747mg 47%
Protein 2.74g 23.03g 41%
Phosphorus 103mg 372mg 38%
Potassium 86mg 1332mg 37%
Magnesium 39mg 156mg 28%
Zinc 0.71mg 3.63mg 27%
Vitamin B6 0.123mg 0.309mg 14%
Selenium 5.8µg 12.7µg 13%
Calcium 3mg 127mg 12%
Calories 123kcal 335kcal 11%
Vitamin B2 0.069mg 0.213mg 11%
Carbs 25.58g 60.05g 11%
Starch 24.79g 10%
Vitamin B3 2.561mg 1.455mg 7%
Vitamin B5 0.38mg 0.748mg 7%
Manganese 0.974mg 0.92mg 2%
Choline 9.2mg 2%
Monounsaturated fat 0.369g 0.106g 1%
Vitamin E 0.17mg 1%
Polyunsaturated fat 0.366g 0.527g 1%
Fats 0.97g 1.23g 0%
Net carbs 23.98g 35.35g N/A
Sugar 0.24g N/A
Sodium 4mg 6mg 0%
Vitamin K 0.2µg 0%
Saturated fat 0.26g 0.316g 0%
Tryptophan 0.033mg 0.273mg 0%
Threonine 0.095mg 0.969mg 0%
Isoleucine 0.109mg 1.017mg 0%
Leucine 0.214mg 1.838mg 0%
Lysine 0.099mg 1.58mg 0%
Methionine 0.058mg 0.346mg 0%
Phenylalanine 0.133mg 1.245mg 0%
Valine 0.151mg 1.205mg 0%
Histidine 0.066mg 0.641mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more WaterWater +467.2%
Contains more ProteinProtein +740.5%
Contains more FatsFats +26.8%
Contains more CarbsCarbs +134.8%
Contains more OtherOther +650%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains less Sat. FatSaturated fat -17.7%
Contains more Mono. FatMonounsaturated fat +248.1%
Contains more Poly. FatPolyunsaturated fat +44%

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.