Rice vs. Cranberry beans — In-Depth Nutrition Comparison

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A recap on the differences between rice and cranberry beans

Rice has more selenium and vitamin B3; however, cranberry beans is higher in folate, fiber, copper, protein, phosphorus, iron, potassium, and magnesium.
Cranberry beans covers your daily folate needs 37% more than rice.
Cranberry beans contains 6 times less selenium than rice. Rice contains 7.5µg of selenium, while cranberry beans contains 1.3µg.
The glycemic index of rice is higher.

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

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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.

Rice

Cranberry beans

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

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%

~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.

Rice

Cranberry beans

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%

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

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

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