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  6. Rice vs. Cranberry bean raw

Rice vs. Cranberry bean raw — In-Depth Nutrition Comparison

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The main differences between rice and cranberry bean raw

  • Cranberry bean raw is richer than rice in folate, fiber, copper, vitamin B1, iron, phosphorus, potassium, magnesium, zinc, and manganese.
  • Daily need coverage for folate for cranberry bean raw is 137% higher.
  • Cranberry bean raw has a lower glycemic index than rice.

Food types used in this article are Rice, white, long-grain, regular, enriched, cooked and Beans, cranberry (roman), mature seeds, raw.

Infographic

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.
Rice
Rice
1
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% 45% 23% 13% 18% 0.13% 62% 41%
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 -83.3%
Contains more MagnesiumMagnesium +1200%
Contains more CalciumCalcium +1170%
Contains more PotassiumPotassium +3705.7%
Contains more IronIron +316.7%
Contains more CopperCopper +1050.7%
Contains more ZincZinc +640.8%
Contains more PhosphorusPhosphorus +765.1%
Contains more ManganeseManganese +94.9%
Contains more SeleniumSelenium +69.3%

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.
Rice
Rice
2
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% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
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 CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +358.3%
Contains more Vitamin B2Vitamin B2 +1538.5%
Contains more Vitamin B5Vitamin B5 +91.8%
Contains more Vitamin B6Vitamin B6 +232.3%
Contains more FolateFolate +941.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.455mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Rice Cranberry bean raw DV% diff.
Folate 58µg 604µg 137%
Fiber 0.4g 24.7g 97%
Copper 0.069mg 0.794mg 81%
Vitamin B1 0.163mg 0.747mg 49%
Iron 1.2mg 5mg 48%
Phosphorus 43mg 372mg 47%
Protein 2.69g 23.03g 41%
Potassium 35mg 1332mg 38%
Magnesium 12mg 156mg 34%
Zinc 0.49mg 3.63mg 29%
Manganese 0.472mg 0.92mg 19%
Vitamin B6 0.093mg 0.309mg 17%
Vitamin B2 0.013mg 0.213mg 15%
Calcium 10mg 127mg 12%
Carbs 28.17g 60.05g 11%
Calories 130kcal 335kcal 10%
Selenium 7.5µg 12.7µg 9%
Vitamin B5 0.39mg 0.748mg 7%
Polyunsaturated fat 0.076g 0.527g 3%
Fats 0.28g 1.23g 1%
Saturated fat 0.077g 0.316g 1%
Net carbs 27.77g 35.35g N/A
Sugar 0.05g N/A
Sodium 1mg 6mg 0%
Vitamin E 0.04mg 0%
Vitamin B3 1.476mg 1.455mg 0%
Choline 2.1mg 0%
Monounsaturated fat 0.088g 0.106g 0%
Tryptophan 0.031mg 0.273mg 0%
Threonine 0.096mg 0.969mg 0%
Isoleucine 0.116mg 1.017mg 0%
Leucine 0.222mg 1.838mg 0%
Lysine 0.097mg 1.58mg 0%
Methionine 0.063mg 0.346mg 0%
Phenylalanine 0.144mg 1.245mg 0%
Valine 0.164mg 1.205mg 0%
Histidine 0.063mg 0.641mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 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 +452.4%
Contains more ProteinProtein +756.1%
Contains more FatsFats +339.3%
Contains more CarbsCarbs +113.2%
Contains more OtherOther +685.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 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 -75.6%
Contains more Mono. FatMonounsaturated fat +20.5%
Contains more Poly. FatPolyunsaturated fat +593.4%

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.