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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.

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.
Contains more Calcium +2400%
Contains more Iron +301.9%
Contains more Magnesium +35.1%
Contains more Phosphorus +51.7%
Contains more Potassium +43.3%
Contains less Sodium -93.3%
Contains more Zinc +147.8%
Contains more Copper +327.8%
Contains more Manganese +127%
Contains more Selenium +116.7%
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% 20% 27% 39% 24% 2% 13% 18% 22% 4%
Contains more Calcium +2400%
Contains more Iron +301.9%
Contains more Magnesium +35.1%
Contains more Phosphorus +51.7%
Contains more Potassium +43.3%
Contains less Sodium -93.3%
Contains more Zinc +147.8%
Contains more Copper +327.8%
Contains more Manganese +127%
Contains more Selenium +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.
:
Contains more Vitamin B1 +35.5%
Contains more Vitamin B2 +25.5%
Contains more Folate +392.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +243.7%
Contains more Vitamin B5 +198.8%
Contains more Vitamin B6 +14.8%
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 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Contains more Vitamin B1 +35.5%
Contains more Vitamin B2 +25.5%
Contains more Folate +392.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +243.7%
Contains more Vitamin B5 +198.8%
Contains more Vitamin B6 +14.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +185.6%
Contains more Carbs +30.8%
Contains more Other +73%
Contains more Fats +193.5%
Contains more Water +17.6%
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 Protein +185.6%
Contains more Carbs +30.8%
Contains more Other +73%
Contains more Fats +193.5%
Contains more Water +17.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -63.4%
Contains more Monounsaturated Fat +980%
Contains more Polyunsaturated fat +144.7%
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Contains less Saturated Fat -63.4%
Contains more Monounsaturated Fat +980%
Contains more Polyunsaturated fat +144.7%

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 Corn raw
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 Corn raw Opinion
Net carbs 15.86g 16.7g Corn raw
Protein 9.34g 3.27g Cranberry beans
Fats 0.46g 1.35g Corn raw
Carbs 24.46g 18.7g Cranberry beans
Calories 136kcal 86kcal Cranberry beans
Starch 5.7g Corn raw
Fructose 1.94g Corn raw
Sugar 6.26g Cranberry beans
Fiber 8.6g 2g Cranberry beans
Calcium 50mg 2mg Cranberry beans
Iron 2.09mg 0.52mg Cranberry beans
Magnesium 50mg 37mg Cranberry beans
Phosphorus 135mg 89mg Cranberry beans
Potassium 387mg 270mg Cranberry beans
Sodium 1mg 15mg Cranberry beans
Zinc 1.14mg 0.46mg Cranberry beans
Copper 0.231mg 0.054mg Cranberry beans
Manganese 0.37mg 0.163mg Cranberry beans
Selenium 1.3µg 0.6µg Cranberry beans
Vitamin A 0IU 187IU Corn raw
Vitamin A RAE 9µg Corn raw
Vitamin E 0.07mg Corn raw
Vitamin C 0mg 6.8mg Corn raw
Vitamin B1 0.21mg 0.155mg Cranberry beans
Vitamin B2 0.069mg 0.055mg Cranberry beans
Vitamin B3 0.515mg 1.77mg Corn raw
Vitamin B5 0.24mg 0.717mg Corn raw
Vitamin B6 0.081mg 0.093mg Corn raw
Folate 207µg 42µg Cranberry beans
Vitamin K 0.3µg Corn raw
Tryptophan 0.111mg 0.023mg Cranberry beans
Threonine 0.393mg 0.129mg Cranberry beans
Isoleucine 0.412mg 0.129mg Cranberry beans
Leucine 0.746mg 0.348mg Cranberry beans
Lysine 0.641mg 0.137mg Cranberry beans
Methionine 0.14mg 0.067mg Cranberry beans
Phenylalanine 0.505mg 0.15mg Cranberry beans
Valine 0.489mg 0.185mg Cranberry beans
Histidine 0.26mg 0.089mg Cranberry beans
Saturated Fat 0.119g 0.325g Cranberry beans
Monounsaturated Fat 0.04g 0.432g Corn raw
Polyunsaturated fat 0.199g 0.487g Corn raw
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry beans Corn raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
18%
Corn raw
Minerals Daily Need Coverage Score
38%
Cranberry beans
17%
Corn raw

Comparison summary

Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 6.26g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 0.206g)
Which food is lower in glycemic index?
Cranberry beans
Cranberry beans is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Cranberry beans
Cranberry beans is relatively richer in minerals
Which food is cheaper?
Corn raw
Corn raw is cheaper (difference - $1.2)
Which food is richer in vitamins?
Corn raw
Corn raw 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. 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.