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, and manganese; however, cornmeal is richer in vitamin B1, iron, vitamin B3, vitamin B2, carbs, 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.
Cornmeal has a higher glycemic index. The glycemic index of cornmeal is 68, while the glycemic index of cranberry beans is 35.

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

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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.

Cranberry beans

Cornmeal

Contains more MagnesiumMagnesium	+56.3%
Contains more CalciumCalcium	+1566.7%
Contains more PotassiumPotassium	+172.5%
Contains more CopperCopper	+203.9%
Contains more ZincZinc	+72.7%
Contains more PhosphorusPhosphorus	+36.4%
Contains less SodiumSodium	-85.7%
Contains more ManganeseManganese	+112.6%

Contains more IronIron	+108.6%
Contains more SeleniumSelenium	+707.7%

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.

Cranberry beans

Cornmeal

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+162.4%
Contains more Vitamin B2Vitamin B2	+453.6%
Contains more Vitamin B3Vitamin B3	+864.7%
Contains more Vitamin B6Vitamin B6	+124.7%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.24mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

~equal in Folate ~209µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Starch		73.3g	30%
Iron	2.09mg	4.36mg	28%
Vitamin B1	0.21mg	0.551mg	28%
Vitamin B3	0.515mg	4.968mg	28%
Vitamin B2	0.069mg	0.382mg	24%
Fiber	8.6g	3.9g	19%
Carbs	24.46g	79.45g	18%
Copper	0.231mg	0.076mg	17%
Selenium	1.3µg	10.5µg	17%
Calories	136kcal	370kcal	12%
Manganese	0.37mg	0.174mg	9%
Vitamin B6	0.081mg	0.182mg	8%
Potassium	387mg	142mg	7%
Calcium	50mg	3mg	5%
Phosphorus	135mg	99mg	5%
Protein	9.34g	7.11g	4%
Magnesium	50mg	32mg	4%
Zinc	1.14mg	0.66mg	4%
Polyunsaturated fat	0.199g	0.828g	4%
Fats	0.46g	1.75g	2%
Choline		8.6mg	2%
Vitamin A		11µg	1%
Vitamin E		0.12mg	1%
Folate	207µg	209µg	1%
Monounsaturated fat	0.04g	0.39g	1%
Protein per 100 calories	6.9g	1.9g	N/A
Calories per 10 g protein	146kcal	520kcal	N/A
Weight per 100 calories	74g	27g	N/A
Net carbs	15.86g	75.55g	N/A
Sugar		1.61g	N/A
Sodium	1mg	7mg	0%
Vitamin B5	0.24mg	0.24mg	0%
Saturated fat	0.119g	0.22g	0%
Tryptophan	0.111mg	0.038mg	0%
Threonine	0.393mg	0.172mg	0%
Isoleucine	0.412mg	0.242mg	0%
Leucine	0.746mg	1.006mg	0%
Lysine	0.641mg	0.105mg	0%
Methionine	0.14mg	0.162mg	0%
Phenylalanine	0.505mg	0.366mg	0%
Valine	0.489mg	0.337mg	0%
Histidine	0.26mg	0.172mg	0%
Fructose		0.17g	0%