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  6. Wild rice raw vs. Cranberry bean raw

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

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What are the differences between wild rice raw and cranberry bean raw?

  • Wild rice raw is higher in vitamin B3, zinc, and manganese; however, cranberry bean raw is richer in folate, fiber, vitamin B1, iron, copper, potassium, and selenium.
  • Cranberry bean raw's daily need coverage for folate is 127% more.
  • Cranberry bean raw contains 5 times less vitamin B3 than wild rice raw. Wild rice raw contains 6.733mg of vitamin B3, while cranberry bean raw contains 1.455mg.
  • Cranberry bean raw has a lower glycemic index (35) than wild rice raw (57).

We used Wild rice, raw and Beans, cranberry (roman), mature seeds, raw types in this article.

Infographic

Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 more MagnesiumMagnesium +13.5%
Contains more ZincZinc +64.2%
Contains more PhosphorusPhosphorus +16.4%
Contains more ManganeseManganese +44.5%
Contains more CalciumCalcium +504.8%
Contains more PotassiumPotassium +211.9%
Contains more IronIron +155.1%
Contains more CopperCopper +51.5%
Contains less SodiumSodium -14.3%
Contains more SeleniumSelenium +353.6%

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +23%
Contains more Vitamin B3Vitamin B3 +362.7%
Contains more Vitamin B5Vitamin B5 +43.6%
Contains more Vitamin B6Vitamin B6 +26.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +549.6%
Contains more FolateFolate +535.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 CarbsCarbs +24.7%
Contains more ProteinProtein +56.3%
Contains more FatsFats +13.9%
Contains more WaterWater +59.7%
Contains more OtherOther +115.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 -50.6%
Contains more Mono. FatMonounsaturated fat +50%
Contains more Poly. FatPolyunsaturated fat +28.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wild rice raw Cranberry bean raw
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wild rice raw Cranberry bean raw DV% diff.
Folate 95µg 604µg 127%
Fiber 6.2g 24.7g 74%
Vitamin B1 0.115mg 0.747mg 53%
Iron 1.96mg 5mg 38%
Vitamin B3 6.733mg 1.455mg 33%
Copper 0.524mg 0.794mg 30%
Potassium 427mg 1332mg 27%
Zinc 5.96mg 3.63mg 21%
Selenium 2.8µg 12.7µg 18%
Manganese 1.329mg 0.92mg 18%
Protein 14.73g 23.03g 17%
Calcium 21mg 127mg 11%
Phosphorus 433mg 372mg 9%
Vitamin B5 1.074mg 0.748mg 7%
Vitamin B6 0.391mg 0.309mg 6%
Choline 35mg 6%
Vitamin E 0.82mg 5%
Carbs 74.9g 60.05g 5%
Magnesium 177mg 156mg 5%
Vitamin B2 0.262mg 0.213mg 4%
Vitamin K 1.9µg 2%
Polyunsaturated fat 0.676g 0.527g 1%
Saturated fat 0.156g 0.316g 1%
Calories 357kcal 335kcal 1%
Fats 1.08g 1.23g 0%
Net carbs 68.7g 35.35g N/A
Sugar 2.5g N/A
Sodium 7mg 6mg 0%
Vitamin A 1µg 0µg 0%
Monounsaturated fat 0.159g 0.106g 0%
Tryptophan 0.179mg 0.273mg 0%
Threonine 0.469mg 0.969mg 0%
Isoleucine 0.618mg 1.017mg 0%
Leucine 1.018mg 1.838mg 0%
Lysine 0.629mg 1.58mg 0%
Methionine 0.438mg 0.346mg 0%
Phenylalanine 0.721mg 1.245mg 0%
Valine 0.858mg 1.205mg 0%
Histidine 0.384mg 0.641mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Cranberry bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
37%
Wild rice raw
64%
Cranberry bean raw
Minerals Daily Need Coverage Score
96%
Wild rice raw
117%
Cranberry bean raw

Comparison summary

Which food is lower in Saturated fat?
Wild rice raw
Wild rice raw is lower in Saturated fat (difference - 0.16g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $2.4)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Cranberry bean raw
Cranberry bean raw is lower in glycemic index (difference - 22)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.