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  6. Cranberry bean raw vs. Cornmeal

Cranberry bean raw vs. Cornmeal — In-Depth Nutrition Comparison

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Differences between cranberry bean raw and cornmeal

  • Cranberry bean raw has more folate, fiber, copper, phosphorus, potassium, manganese, magnesium, zinc, and vitamin B1, while cornmeal has more vitamin B3.
  • Cranberry bean raw's daily need coverage for folate is 99% higher.
  • Cornmeal contains 10 times less copper than cranberry bean raw. Cranberry bean raw contains 0.794mg of copper, while cornmeal contains 0.076mg.
  • Cranberry bean raw has a lower glycemic index. The glycemic index of cranberry bean raw is 35, while the glycemic index of cornmeal is 68.

The food types used in this comparison are Beans, cranberry (roman), mature seeds, raw and Cornmeal, degermed, enriched, yellow.

Infographic

Cranberry bean raw vs Cornmeal 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Contains more MagnesiumMagnesium +387.5%
Contains more CalciumCalcium +4133.3%
Contains more PotassiumPotassium +838%
Contains more IronIron +14.7%
Contains more CopperCopper +944.7%
Contains more ZincZinc +450%
Contains more PhosphorusPhosphorus +275.8%
Contains less SodiumSodium -14.3%
Contains more ManganeseManganese +428.7%
Contains more SeleniumSelenium +21%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 3.7% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
Contains more Vitamin B1Vitamin B1 +35.6%
Contains more Vitamin B5Vitamin B5 +211.7%
Contains more Vitamin B6Vitamin B6 +69.8%
Contains more FolateFolate +189%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +79.3%
Contains more Vitamin B3Vitamin B3 +241.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Cornmeal DV% diff.
Folate 604µg 209µg 99%
Fiber 24.7g 3.9g 83%
Copper 0.794mg 0.076mg 80%
Phosphorus 372mg 99mg 39%
Potassium 1332mg 142mg 35%
Manganese 0.92mg 0.174mg 32%
Protein 23.03g 7.11g 32%
Starch 73.3g 30%
Magnesium 156mg 32mg 30%
Zinc 3.63mg 0.66mg 27%
Vitamin B3 1.455mg 4.968mg 22%
Vitamin B1 0.747mg 0.551mg 16%
Vitamin B2 0.213mg 0.382mg 13%
Calcium 127mg 3mg 12%
Vitamin B6 0.309mg 0.182mg 10%
Vitamin B5 0.748mg 0.24mg 10%
Iron 5mg 4.36mg 8%
Carbs 60.05g 79.45g 6%
Selenium 12.7µg 10.5µg 4%
Choline 8.6mg 2%
Polyunsaturated fat 0.527g 0.828g 2%
Calories 335kcal 370kcal 2%
Vitamin E 0.12mg 1%
Vitamin A 0µg 11µg 1%
Monounsaturated fat 0.106g 0.39g 1%
Fats 1.23g 1.75g 1%
Net carbs 35.35g 75.55g N/A
Sugar 1.61g N/A
Sodium 6mg 7mg 0%
Saturated fat 0.316g 0.22g 0%
Tryptophan 0.273mg 0.038mg 0%
Threonine 0.969mg 0.172mg 0%
Isoleucine 1.017mg 0.242mg 0%
Leucine 1.838mg 1.006mg 0%
Lysine 1.58mg 0.105mg 0%
Methionine 0.346mg 0.162mg 0%
Phenylalanine 1.245mg 0.366mg 0%
Valine 1.205mg 0.337mg 0%
Histidine 0.641mg 0.172mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more ProteinProtein +223.9%
Contains more OtherOther +547.1%
Contains more FatsFats +42.3%
Contains more CarbsCarbs +32.3%
~equal in Water ~11.18g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
Contains less Sat. FatSaturated fat -30.4%
Contains more Mono. FatMonounsaturated fat +267.9%
Contains more Poly. FatPolyunsaturated fat +57.1%

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 bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/nutrients
  2. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.