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Cranberry beans vs. Cornmeal — In-Depth Nutrition Comparison

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Important differences between Cranberry beans and Cornmeal

  • Cranberry beans has more Fiber, Copper, Manganese, and Potassium, however, Cornmeal is richer in Vitamin B1, Iron, Vitamin B3, Vitamin B2, Selenium, and Vitamin B6.
  • Cornmeal's daily need coverage for Vitamin B1 is 28% more.
  • Cranberry beans contains 3 times more Copper than Cornmeal. Cranberry beans contains 0.231mg of Copper, while Cornmeal contains 0.076mg.

The food varieties used in the comparison are Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Cornmeal, degermed, enriched, yellow.

Infographic

Cranberry beans 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.
Contains more Calcium +1566.7%
Contains more Magnesium +56.3%
Contains more Phosphorus +36.4%
Contains more Potassium +172.5%
Contains less Sodium -85.7%
Contains more Zinc +72.7%
Contains more Copper +203.9%
Contains more Manganese +112.6%
Contains more Iron +108.6%
Contains more Selenium +707.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Contains more Calcium +1566.7%
Contains more Magnesium +56.3%
Contains more Phosphorus +36.4%
Contains more Potassium +172.5%
Contains less Sodium -85.7%
Contains more Zinc +72.7%
Contains more Copper +203.9%
Contains more Manganese +112.6%
Contains more Iron +108.6%
Contains more Selenium +707.7%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +162.4%
Contains more Vitamin B2 +453.6%
Contains more Vitamin B3 +864.7%
Contains more Vitamin B6 +124.7%
Equal in Vitamin B5 - 0.24
Equal in Folate - 209
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +162.4%
Contains more Vitamin B2 +453.6%
Contains more Vitamin B3 +864.7%
Contains more Vitamin B6 +124.7%
Equal in Vitamin B5 - 0.24
Equal in Folate - 209

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +31.4%
Contains more Water +478.3%
Contains more Other +113.7%
Contains more Fats +280.4%
Contains more Carbs +224.8%
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 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 Protein +31.4%
Contains more Water +478.3%
Contains more Other +113.7%
Contains more Fats +280.4%
Contains more Carbs +224.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -45.9%
Contains more Monounsaturated Fat +875%
Contains more Polyunsaturated fat +316.1%
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Contains less Saturated Fat -45.9%
Contains more Monounsaturated Fat +875%
Contains more Polyunsaturated fat +316.1%

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 Cornmeal
Lower in Sugar ok
Lower in Sodium 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 Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cranberry beans Cornmeal Opinion
Net carbs 15.86g 75.55g Cornmeal
Protein 9.34g 7.11g Cranberry beans
Fats 0.46g 1.75g Cornmeal
Carbs 24.46g 79.45g Cornmeal
Calories 136kcal 370kcal Cornmeal
Starch 73.3g Cornmeal
Fructose 0.17g Cornmeal
Sugar 1.61g Cranberry beans
Fiber 8.6g 3.9g Cranberry beans
Calcium 50mg 3mg Cranberry beans
Iron 2.09mg 4.36mg Cornmeal
Magnesium 50mg 32mg Cranberry beans
Phosphorus 135mg 99mg Cranberry beans
Potassium 387mg 142mg Cranberry beans
Sodium 1mg 7mg Cranberry beans
Zinc 1.14mg 0.66mg Cranberry beans
Copper 0.231mg 0.076mg Cranberry beans
Manganese 0.37mg 0.174mg Cranberry beans
Selenium 1.3µg 10.5µg Cornmeal
Vitamin A 0IU 214IU Cornmeal
Vitamin A RAE 11µg Cornmeal
Vitamin E 0.12mg Cornmeal
Vitamin B1 0.21mg 0.551mg Cornmeal
Vitamin B2 0.069mg 0.382mg Cornmeal
Vitamin B3 0.515mg 4.968mg Cornmeal
Vitamin B5 0.24mg 0.24mg
Vitamin B6 0.081mg 0.182mg Cornmeal
Folate 207µg 209µg Cornmeal
Tryptophan 0.111mg 0.038mg Cranberry beans
Threonine 0.393mg 0.172mg Cranberry beans
Isoleucine 0.412mg 0.242mg Cranberry beans
Leucine 0.746mg 1.006mg Cornmeal
Lysine 0.641mg 0.105mg Cranberry beans
Methionine 0.14mg 0.162mg Cornmeal
Phenylalanine 0.505mg 0.366mg Cranberry beans
Valine 0.489mg 0.337mg Cranberry beans
Histidine 0.26mg 0.172mg Cranberry beans
Saturated Fat 0.119g 0.22g Cranberry beans
Monounsaturated Fat 0.04g 0.39g Cornmeal
Polyunsaturated fat 0.199g 0.828g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry beans Cornmeal
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
46%
Cornmeal
Minerals Daily Need Coverage Score
38%
Cranberry beans
37%
Cornmeal

Comparison summary

Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 1.61g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 0.101g)
Which food is lower in glycemic index?
Cranberry beans
Cranberry beans is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Cranberry beans
Cranberry beans is relatively richer in minerals
Which food is cheaper?
Cornmeal
Cornmeal is cheaper (difference - $1)
Which food is richer in vitamins?
Cornmeal
Cornmeal is relatively richer in vitamins
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. 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.