Cranberry beans vs. Rice — In-Depth Nutrition Comparison

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A recap on the differences between cranberry beans and rice

Cranberry beans has more folate, fiber, copper, protein, phosphorus, iron, potassium, and magnesium; however, rice is higher in selenium and vitamin B3.
Cranberry beans covers your daily folate needs 37% more than rice.
Rice contains 22 times less fiber than cranberry beans. Cranberry beans contains 8.6g of fiber, while rice contains 0.4g.
The glycemic index of rice is higher.

Food varieties used in this article are Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Rice, white, long-grain, regular, enriched, cooked.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Cranberry beans

Rice

Contains more MagnesiumMagnesium	+316.7%
Contains more CalciumCalcium	+400%
Contains more PotassiumPotassium	+1005.7%
Contains more IronIron	+74.2%
Contains more CopperCopper	+234.8%
Contains more ZincZinc	+132.7%
Contains more PhosphorusPhosphorus	+214%

Contains more ManganeseManganese	+27.6%
Contains more SeleniumSelenium	+476.9%

~equal in Sodium ~1mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Cranberry beans

Rice

Contains more Vitamin B1Vitamin B1	+28.8%
Contains more Vitamin B2Vitamin B2	+430.8%
Contains more FolateFolate	+256.9%

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+186.6%
Contains more Vitamin B5Vitamin B5	+62.5%
Contains more Vitamin B6Vitamin B6	+14.8%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	207µg	58µg	37%
Fiber	8.6g	0.4g	33%
Copper	0.231mg	0.069mg	18%
Protein	9.34g	2.69g	13%
Phosphorus	135mg	43mg	13%
Iron	2.09mg	1.2mg	11%
Selenium	1.3µg	7.5µg	11%
Potassium	387mg	35mg	10%
Magnesium	50mg	12mg	9%
Zinc	1.14mg	0.49mg	6%
Vitamin B3	0.515mg	1.476mg	6%
Calcium	50mg	10mg	4%
Manganese	0.37mg	0.472mg	4%
Vitamin B1	0.21mg	0.163mg	4%
Vitamin B2	0.069mg	0.013mg	4%
Vitamin B5	0.24mg	0.39mg	3%
Carbs	24.46g	28.17g	1%
Vitamin B6	0.081mg	0.093mg	1%
Polyunsaturated fat	0.199g	0.076g	1%
Calories	136kcal	130kcal	0%
Protein per 100 calories	6.9g	2.1g	N/A
Calories per 10 g protein	146kcal	483kcal	N/A
Weight per 100 calories	74g	77g	N/A
Fats	0.46g	0.28g	0%
Net carbs	15.86g	27.77g	N/A
Sugar		0.05g	N/A
Sodium	1mg	1mg	0%
Vitamin E		0.04mg	0%
Choline		2.1mg	0%
Saturated fat	0.119g	0.077g	0%
Monounsaturated fat	0.04g	0.088g	0%
Tryptophan	0.111mg	0.031mg	0%
Threonine	0.393mg	0.096mg	0%
Isoleucine	0.412mg	0.116mg	0%
Leucine	0.746mg	0.222mg	0%
Lysine	0.641mg	0.097mg	0%
Methionine	0.14mg	0.063mg	0%
Phenylalanine	0.505mg	0.144mg	0%
Valine	0.489mg	0.164mg	0%
Histidine	0.26mg	0.063mg	0%