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  6. Cranberry beans vs. Corn

Cranberry beans vs. Corn — In-Depth Nutrition Comparison

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How are Cranberry beans and Corn different?

  • Cranberry beans is richer in Folate, Fiber, Iron, Copper, Vitamin B1, Manganese, and Phosphorus, while Corn is higher in Vitamin B5, Vitamin B3, and Vitamin C.
  • Cranberry beans covers your daily need of Folate 46% more than Corn.
  • Cranberry beans contains 5 times more Copper than Corn. Cranberry beans contains 0.231mg of Copper, while Corn contains 0.049mg.

Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Corn, sweet, yellow, cooked, boiled, drained, without salt types were used in this article.

Infographic

Cranberry beans vs Corn 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.
Cranberry beans
Cranberry beans
9
:
0
Corn
Corn
Contains more Calcium +1566.7%
Contains more Iron +364.4%
Contains more Magnesium +92.3%
Contains more Phosphorus +75.3%
Contains more Potassium +77.5%
Contains more Zinc +83.9%
Contains more Copper +371.4%
Contains more Manganese +121.6%
Contains more Selenium +550%
Equal in Sodium - 1
Cranberry beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Corn
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Contains more Calcium +1566.7%
Contains more Iron +364.4%
Contains more Magnesium +92.3%
Contains more Phosphorus +75.3%
Contains more Potassium +77.5%
Contains more Zinc +83.9%
Contains more Copper +371.4%
Contains more Manganese +121.6%
Contains more Selenium +550%
Equal in Sodium - 1

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.
Cranberry beans
Cranberry beans
3
:
7
Corn
Corn
Contains more Vitamin B1 +125.8%
Contains more Vitamin B2 +21.1%
Contains more Folate +800%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +226.8%
Contains more Vitamin B5 +230%
Contains more Vitamin B6 +71.6%
Cranberry beans
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%
Corn
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
Contains more Vitamin B1 +125.8%
Contains more Vitamin B2 +21.1%
Contains more Folate +800%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +226.8%
Contains more Vitamin B5 +230%
Contains more Vitamin B6 +71.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry beans
Cranberry beans
3
:
2
Corn
Corn
Contains more Protein +173.9%
Contains more Carbs +16.6%
Contains more Other +55.7%
Contains more Fats +226.1%
Contains more Water +13.5%
Cranberry beans
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Corn
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more Protein +173.9%
Contains more Carbs +16.6%
Contains more Other +55.7%
Contains more Fats +226.1%
Contains more Water +13.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry beans
Cranberry beans
1
:
2
Corn
Corn
Contains less Saturated Fat -39.6%
Contains more Monounsaturated Fat +835%
Contains more Polyunsaturated fat +203%
Cranberry beans
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Corn
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
Contains less Saturated Fat -39.6%
Contains more Monounsaturated Fat +835%
Contains more Polyunsaturated fat +203%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberry beans Corn
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cranberry beans Corn Opinion
Net carbs 15.86g 18.58g Corn
Protein 9.34g 3.41g Cranberry beans
Fats 0.46g 1.5g Corn
Carbs 24.46g 20.98g Cranberry beans
Calories 136kcal 96kcal Cranberry beans
Starch 7.17g Corn
Fructose 0.79g Corn
Sugar 4.54g Cranberry beans
Fiber 8.6g 2.4g Cranberry beans
Calcium 50mg 3mg Cranberry beans
Iron 2.09mg 0.45mg Cranberry beans
Magnesium 50mg 26mg Cranberry beans
Phosphorus 135mg 77mg Cranberry beans
Potassium 387mg 218mg Cranberry beans
Sodium 1mg 1mg
Zinc 1.14mg 0.62mg Cranberry beans
Copper 0.231mg 0.049mg Cranberry beans
Manganese 0.37mg 0.167mg Cranberry beans
Selenium 1.3µg 0.2µg Cranberry beans
Vitamin A 0IU 263IU Corn
Vitamin A RAE 13µg Corn
Vitamin E 0.09mg Corn
Vitamin C 0mg 5.5mg Corn
Vitamin B1 0.21mg 0.093mg Cranberry beans
Vitamin B2 0.069mg 0.057mg Cranberry beans
Vitamin B3 0.515mg 1.683mg Corn
Vitamin B5 0.24mg 0.792mg Corn
Vitamin B6 0.081mg 0.139mg Corn
Folate 207µg 23µg Cranberry beans
Vitamin K 0.4µg Corn
Tryptophan 0.111mg 0.023mg Cranberry beans
Threonine 0.393mg 0.133mg Cranberry beans
Isoleucine 0.412mg 0.133mg Cranberry beans
Leucine 0.746mg 0.358mg Cranberry beans
Lysine 0.641mg 0.141mg Cranberry beans
Methionine 0.14mg 0.069mg Cranberry beans
Phenylalanine 0.505mg 0.155mg Cranberry beans
Valine 0.489mg 0.191mg Cranberry beans
Histidine 0.26mg 0.091mg Cranberry beans
Saturated Fat 0.119g 0.197g Cranberry beans
Monounsaturated Fat 0.04g 0.374g Corn
Polyunsaturated fat 0.199g 0.603g Corn

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry beans Corn
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
22%
Cranberry beans
17%
Corn
Minerals Daily Need Coverage Score
38%
Cranberry beans
14%
Corn

Comparison summary

Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 4.54g)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 0.078g)
Which food is lower in glycemic index?
Cranberry beans
Cranberry beans is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Cranberry beans
Cranberry beans is relatively richer in minerals
Which food is cheaper?
Corn
Corn is cheaper (difference - $1.2)
Which food is richer in vitamins?
Corn
Corn is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/nutrients
  2. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.