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  6. Wild rice vs. Cranberry beans

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

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How are wild rice and cranberry beans different?

  • Cranberry beans has more folate, fiber, iron, vitamin B1, copper, potassium, and phosphorus than wild rice.
  • Daily need coverage for folate for cranberry beans is 45% higher.
  • Wild rice contains 2 times more vitamin B3 than cranberry beans. While wild rice contains 1.287mg of vitamin B3, cranberry beans contains only 0.515mg.
  • Cranberry beans has a lower glycemic index (35) than wild rice (57).

Wild rice, cooked and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Wild rice vs Cranberry beans 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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Contains more ZincZinc +17.5%
Contains more MagnesiumMagnesium +56.3%
Contains more CalciumCalcium +1566.7%
Contains more PotassiumPotassium +283.2%
Contains more IronIron +248.3%
Contains more CopperCopper +90.9%
Contains more PhosphorusPhosphorus +64.6%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +31.2%
Contains more SeleniumSelenium +62.5%

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.
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% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
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% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +26.1%
Contains more Vitamin B3Vitamin B3 +149.9%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +303.8%
Contains more Vitamin B5Vitamin B5 +55.8%
Contains more FolateFolate +696.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice Cranberry beans DV% diff.
Folate 26µg 207µg 45%
Fiber 1.8g 8.6g 27%
Iron 0.6mg 2.09mg 19%
Vitamin B1 0.052mg 0.21mg 13%
Copper 0.121mg 0.231mg 12%
Protein 3.99g 9.34g 11%
Potassium 101mg 387mg 8%
Phosphorus 82mg 135mg 8%
Vitamin B3 1.287mg 0.515mg 5%
Calcium 3mg 50mg 5%
Manganese 0.282mg 0.37mg 4%
Vitamin B6 0.135mg 0.081mg 4%
Magnesium 32mg 50mg 4%
Vitamin E 0.24mg 2%
Calories 101kcal 136kcal 2%
Zinc 1.34mg 1.14mg 2%
Choline 10.2mg 2%
Vitamin B5 0.154mg 0.24mg 2%
Vitamin B2 0.087mg 0.069mg 1%
Selenium 0.8µg 1.3µg 1%
Carbs 21.34g 24.46g 1%
Fats 0.34g 0.46g 0%
Net carbs 19.54g 15.86g N/A
Sugar 0.73g N/A
Sodium 3mg 1mg 0%
Vitamin K 0.5µg 0%
Saturated fat 0.049g 0.119g 0%
Monounsaturated fat 0.05g 0.04g 0%
Polyunsaturated fat 0.213g 0.199g 0%
Tryptophan 0.049mg 0.111mg 0%
Threonine 0.127mg 0.393mg 0%
Isoleucine 0.167mg 0.412mg 0%
Leucine 0.276mg 0.746mg 0%
Lysine 0.17mg 0.641mg 0%
Methionine 0.119mg 0.14mg 0%
Phenylalanine 0.195mg 0.505mg 0%
Valine 0.232mg 0.489mg 0%
Histidine 0.104mg 0.26mg 0%
Fructose 0.2g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more WaterWater +14.4%
Contains more ProteinProtein +134.1%
Contains more FatsFats +35.3%
Contains more CarbsCarbs +14.6%
Contains more OtherOther +172.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
33% 11% 56%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
Contains less Sat. FatSaturated fat -58.8%
Contains more Mono. FatMonounsaturated fat +25%
~equal in Polyunsaturated fat ~0.199g

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/nutrients
  2. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.