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Wild rice vs Cranberry bean - In-Depth Nutrition Comparison

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What are the differences between Wild rice and Cranberry bean?

  • Wild rice is higher in Vitamin B3, Zinc, and Manganese, however Cranberry bean is richer in Folate, Fiber, Vitamin B1, Iron, Copper, Potassium, and Selenium.
  • Cranberry bean's daily need coverage for Folate is 127% more.
  • Cranberry bean contains 5 times less Vitamin B3 than Wild rice. Wild rice contains 6.733mg of Vitamin B3, while Cranberry bean contains 1.455mg.

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

Infographic

Wild rice vs Cranberry bean infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +13.5%
Contains more Phosphorus +16.4%
Contains more Zinc +64.2%
Contains more Calcium +504.8%
Contains more Iron +155.1%
Contains more Potassium +211.9%
Contains less Sodium -14.3%
Contains more Copper +51.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Contains more Magnesium +13.5%
Contains more Phosphorus +16.4%
Contains more Zinc +64.2%
Contains more Calcium +504.8%
Contains more Iron +155.1%
Contains more Potassium +211.9%
Contains less Sodium -14.3%
Contains more Copper +51.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +850%
Contains more Vitamin B2 +23%
Contains more Vitamin B3 +362.7%
Contains more Vitamin B5 +43.6%
Contains more Vitamin B6 +26.5%
Contains more Vitamin B1 +549.6%
Contains more Folate +535.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Contains more Vitamin A +850%
Contains more Vitamin B2 +23%
Contains more Vitamin B3 +362.7%
Contains more Vitamin B5 +43.6%
Contains more Vitamin B6 +26.5%
Contains more Vitamin B1 +549.6%
Contains more Folate +535.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wild rice Cranberry bean
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 Cranberry bean Opinion
Net carbs 68.7g 35.35g Wild rice
Protein 14.73g 23.03g Cranberry bean
Fats 1.08g 1.23g Cranberry bean
Carbs 74.9g 60.05g Wild rice
Calories 357kcal 335kcal Wild rice
Starch g g
Fructose g g
Sugar 2.5g g Cranberry bean
Fiber 6.2g 24.7g Cranberry bean
Calcium 21mg 127mg Cranberry bean
Iron 1.96mg 5mg Cranberry bean
Magnesium 177mg 156mg Wild rice
Phosphorus 433mg 372mg Wild rice
Potassium 427mg 1332mg Cranberry bean
Sodium 7mg 6mg Cranberry bean
Zinc 5.96mg 3.63mg Wild rice
Copper 0.524mg 0.794mg Cranberry bean
Vitamin A 19IU 2IU Wild rice
Vitamin E 0.82mg mg Wild rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.115mg 0.747mg Cranberry bean
Vitamin B2 0.262mg 0.213mg Wild rice
Vitamin B3 6.733mg 1.455mg Wild rice
Vitamin B5 1.074mg 0.748mg Wild rice
Vitamin B6 0.391mg 0.309mg Wild rice
Folate 95µg 604µg Cranberry bean
Vitamin B12 0µg 0µg
Vitamin K 1.9µg µg Wild rice
Tryptophan 0.179mg 0.273mg Cranberry bean
Threonine 0.469mg 0.969mg Cranberry bean
Isoleucine 0.618mg 1.017mg Cranberry bean
Leucine 1.018mg 1.838mg Cranberry bean
Lysine 0.629mg 1.58mg Cranberry bean
Methionine 0.438mg 0.346mg Wild rice
Phenylalanine 0.721mg 1.245mg Cranberry bean
Valine 0.858mg 1.205mg Cranberry bean
Histidine 0.384mg 0.641mg Cranberry bean
Cholesterol 0mg 0mg
Trans Fat g 0g Wild rice
Saturated Fat 0.156g 0.316g Wild rice
Monounsaturated Fat 0.159g 0.106g Wild rice
Polyunsaturated fat 0.676g 0.527g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Cranberry bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
39
Wild rice
69
Cranberry bean
Mineral Summary Score
96
Wild rice
122
Cranberry bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
88%
Wild rice
138%
Cranberry bean
Carbohydrates
75%
Wild rice
60%
Cranberry bean
Fats
5%
Wild rice
6%
Cranberry bean

Comparison summary

Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.16g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $2.4)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry bean
Cranberry bean is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Cranberry bean
Cranberry bean contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Cranberry bean
Cranberry bean 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. Cranberry bean - 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.