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  6. Cranberry beans vs. Corn raw

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

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What are the differences between cranberry beans and corn raw?

  • Cranberry beans is higher in folate, fiber, copper, iron, manganese, phosphorus, and zinc, yet corn raw is higher in vitamin B5, vitamin B3, and vitamin C.
  • Cranberry beans's daily need coverage for folate is 41% more.
  • Cranberry beans has 4 times more fiber than corn raw. While cranberry beans has 8.6g of fiber, corn raw has only 2g.
  • The glycemic index of cranberry beans is lower.

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

Infographic

Cranberry beans 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 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
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 +35.1%
Contains more CalciumCalcium +2400%
Contains more PotassiumPotassium +43.3%
Contains more IronIron +301.9%
Contains more CopperCopper +327.8%
Contains more ZincZinc +147.8%
Contains more PhosphorusPhosphorus +51.7%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +127%
Contains more SeleniumSelenium +116.7%

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% 53% 16% 9.7% 14% 19% 0% 0% 155% 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 +35.5%
Contains more Vitamin B2Vitamin B2 +25.5%
Contains more FolateFolate +392.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +243.7%
Contains more Vitamin B5Vitamin B5 +198.8%
Contains more Vitamin B6Vitamin B6 +14.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry beans Corn raw DV% diff.
Folate 207µg 42µg 41%
Fiber 8.6g 2g 26%
Copper 0.231mg 0.054mg 20%
Iron 2.09mg 0.52mg 20%
Protein 9.34g 3.27g 12%
Vitamin B5 0.24mg 0.717mg 10%
Manganese 0.37mg 0.163mg 9%
Vitamin B3 0.515mg 1.77mg 8%
Vitamin C 0mg 6.8mg 8%
Phosphorus 135mg 89mg 7%
Zinc 1.14mg 0.46mg 6%
Calcium 50mg 2mg 5%
Vitamin B1 0.21mg 0.155mg 5%
Choline 23mg 4%
Potassium 387mg 270mg 3%
Magnesium 50mg 37mg 3%
Calories 136kcal 86kcal 3%
Carbs 24.46g 18.7g 2%
Starch 5.7g 2%
Polyunsaturated fat 0.199g 0.487g 2%
Fructose 1.94g 2%
Monounsaturated fat 0.04g 0.432g 1%
Saturated fat 0.119g 0.325g 1%
Vitamin B6 0.081mg 0.093mg 1%
Vitamin B2 0.069mg 0.055mg 1%
Selenium 1.3µg 0.6µg 1%
Fats 0.46g 1.35g 1%
Vitamin A 9µg 1%
Sodium 1mg 15mg 1%
Net carbs 15.86g 16.7g N/A
Sugar 6.26g N/A
Vitamin E 0.07mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.111mg 0.023mg 0%
Threonine 0.393mg 0.129mg 0%
Isoleucine 0.412mg 0.129mg 0%
Leucine 0.746mg 0.348mg 0%
Lysine 0.641mg 0.137mg 0%
Methionine 0.14mg 0.067mg 0%
Phenylalanine 0.505mg 0.15mg 0%
Valine 0.489mg 0.185mg 0%
Histidine 0.26mg 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
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 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 +185.6%
Contains more CarbsCarbs +30.8%
Contains more OtherOther +73%
Contains more FatsFats +193.5%
Contains more WaterWater +17.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 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 less Sat. FatSaturated fat -63.4%
Contains more Mono. FatMonounsaturated fat +980%
Contains more Poly. FatPolyunsaturated fat +144.7%

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 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.