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  6. Cranberry bean raw vs. Corn raw

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

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What are the main differences between cranberry bean raw and corn raw?

  • Cranberry bean raw has more folate, fiber, copper, iron, vitamin B1, phosphorus, manganese, potassium, zinc, and magnesium than corn raw.
  • Cranberry bean raw's daily need coverage for folate is 141% higher.
  • Corn raw has 15 times less copper than cranberry bean raw. Cranberry bean raw has 0.794mg of copper, while corn raw has 0.054mg.
  • Corn raw has a higher glycemic index (52) than cranberry bean raw (35).

We used Beans, cranberry (roman), mature seeds, raw and Corn, sweet, yellow, raw types in this comparison.

Infographic

Cranberry bean raw vs Corn raw 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more MagnesiumMagnesium +321.6%
Contains more CalciumCalcium +6250%
Contains more PotassiumPotassium +393.3%
Contains more IronIron +861.5%
Contains more CopperCopper +1370.4%
Contains more ZincZinc +689.1%
Contains more PhosphorusPhosphorus +318%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +464.4%
Contains more SeleniumSelenium +2016.7%

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin B1Vitamin B1 +381.9%
Contains more Vitamin B2Vitamin B2 +287.3%
Contains more Vitamin B6Vitamin B6 +232.3%
Contains more FolateFolate +1338.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +21.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.717mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Corn raw DV% diff.
Folate 604µg 42µg 141%
Fiber 24.7g 2g 91%
Copper 0.794mg 0.054mg 82%
Iron 5mg 0.52mg 56%
Vitamin B1 0.747mg 0.155mg 49%
Protein 23.03g 3.27g 40%
Phosphorus 372mg 89mg 40%
Manganese 0.92mg 0.163mg 33%
Potassium 1332mg 270mg 31%
Zinc 3.63mg 0.46mg 29%
Magnesium 156mg 37mg 28%
Selenium 12.7µg 0.6µg 22%
Vitamin B6 0.309mg 0.093mg 17%
Carbs 60.05g 18.7g 14%
Calcium 127mg 2mg 13%
Calories 335kcal 86kcal 12%
Vitamin B2 0.213mg 0.055mg 12%
Vitamin C 0mg 6.8mg 8%
Choline 23mg 4%
Vitamin B3 1.455mg 1.77mg 2%
Fructose 1.94g 2%
Starch 5.7g 2%
Vitamin A 0µg 9µg 1%
Monounsaturated fat 0.106g 0.432g 1%
Vitamin B5 0.748mg 0.717mg 1%
Fats 1.23g 1.35g 0%
Net carbs 35.35g 16.7g N/A
Sugar 6.26g N/A
Sodium 6mg 15mg 0%
Vitamin E 0.07mg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.316g 0.325g 0%
Polyunsaturated fat 0.527g 0.487g 0%
Tryptophan 0.273mg 0.023mg 0%
Threonine 0.969mg 0.129mg 0%
Isoleucine 1.017mg 0.129mg 0%
Leucine 1.838mg 0.348mg 0%
Lysine 1.58mg 0.137mg 0%
Methionine 0.346mg 0.067mg 0%
Phenylalanine 1.245mg 0.15mg 0%
Valine 1.205mg 0.185mg 0%
Histidine 0.641mg 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

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
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more ProteinProtein +604.3%
Contains more CarbsCarbs +221.1%
Contains more OtherOther +423.8%
Contains more WaterWater +513.8%
~equal in Fats ~1.35g

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains more Mono. FatMonounsaturated fat +307.5%
~equal in Saturated fat ~0.325g
~equal in Polyunsaturated fat ~0.487g

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.