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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 from 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.

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.
Contains more Zinc +17.5%
Contains more Calcium +1566.7%
Contains more Iron +248.3%
Contains more Magnesium +56.3%
Contains more Phosphorus +64.6%
Contains more Potassium +283.2%
Contains less Sodium -66.7%
Contains more Copper +90.9%
Contains more Manganese +31.2%
Contains more Selenium +62.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Contains more Zinc +17.5%
Contains more Calcium +1566.7%
Contains more Iron +248.3%
Contains more Magnesium +56.3%
Contains more Phosphorus +64.6%
Contains more Potassium +283.2%
Contains less Sodium -66.7%
Contains more Copper +90.9%
Contains more Manganese +31.2%
Contains more Selenium +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.
:
Contains more Vitamin A +∞%
Contains more Vitamin B2 +26.1%
Contains more Vitamin B3 +149.9%
Contains more Vitamin B6 +66.7%
Contains more Vitamin B1 +303.8%
Contains more Vitamin B5 +55.8%
Contains more Folate +696.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 53% 16% 10% 15% 19% 156% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +26.1%
Contains more Vitamin B3 +149.9%
Contains more Vitamin B6 +66.7%
Contains more Vitamin B1 +303.8%
Contains more Vitamin B5 +55.8%
Contains more Folate +696.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +14.4%
Contains more Protein +134.1%
Contains more Fats +35.3%
Contains more Carbs +14.6%
Contains more Other +172.5%
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 Water +14.4%
Contains more Protein +134.1%
Contains more Fats +35.3%
Contains more Carbs +14.6%
Contains more Other +172.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -58.8%
Contains more Monounsaturated Fat +25%
Equal in Polyunsaturated fat - 0.199
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Contains less Saturated Fat -58.8%
Contains more Monounsaturated Fat +25%
Equal in Polyunsaturated fat - 0.199

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 Cranberry beans
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

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

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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
10%
Wild rice
22%
Cranberry beans
Minerals Daily Need Coverage Score
21%
Wild rice
38%
Cranberry beans

Comparison summary

Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.07g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $2.4)
Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Cranberry beans
Cranberry beans is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Cranberry beans
Cranberry beans is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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 - 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.