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Cranberry bean vs Corn raw - In-Depth Nutrition Comparison

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What are the main differences between Cranberry bean and Corn raw?

  • Cranberry bean has more Folate, Fiber, Copper, Iron, Vitamin B1, Phosphorus, Manganese, Potassium, Zinc, and Magnesium than Corn raw.
  • Cranberry bean's daily need coverage for Folate is 141% higher.
  • Corn raw has 15 times less Copper than Cranberry bean. Cranberry bean has 0.794mg of Copper, while Corn raw has 0.054mg.

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

Infographic

Cranberry bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cranberry bean
Cranberry bean
8
:
0
Corn raw
Corn raw
Contains more Calcium +6250%
Contains more Iron +861.5%
Contains more Magnesium +321.6%
Contains more Phosphorus +318%
Contains more Potassium +393.3%
Contains less Sodium -60%
Contains more Zinc +689.1%
Contains more Copper +1370.4%
Cranberry bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Contains more Calcium +6250%
Contains more Iron +861.5%
Contains more Magnesium +321.6%
Contains more Phosphorus +318%
Contains more Potassium +393.3%
Contains less Sodium -60%
Contains more Zinc +689.1%
Contains more Copper +1370.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cranberry bean
Cranberry bean
5
:
5
Corn raw
Corn raw
Contains more Vitamin B1 +381.9%
Contains more Vitamin B2 +287.3%
Contains more Vitamin B6 +232.3%
Contains more Folate +1338.1%
Contains more Vitamin A +9250%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +21.6%
Equal in Vitamin B5 - 0.717
Cranberry bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Corn raw
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 +381.9%
Contains more Vitamin B2 +287.3%
Contains more Vitamin B6 +232.3%
Contains more Folate +1338.1%
Contains more Vitamin A +9250%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +21.6%
Equal in Vitamin B5 - 0.717

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry bean
Cranberry bean
3
:
2
Corn raw
Corn raw
Contains more Protein +604.3%
Contains more Carbs +221.1%
Contains more Other +423.8%
Contains more Water +513.8%
Equal in Fats - 1.35
Cranberry bean
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Corn raw
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 +604.3%
Contains more Carbs +221.1%
Contains more Other +423.8%
Contains more Water +513.8%
Equal in Fats - 1.35

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry bean
Cranberry bean
2
:
1
Corn raw
Corn raw
Contains more Monounsaturated Fat +307.5%
Equal in Saturated Fat - 0.325
Equal in Polyunsaturated fat - 0.487
Cranberry bean
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Corn raw
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Contains more Monounsaturated Fat +307.5%
Equal in Saturated Fat - 0.325
Equal in Polyunsaturated fat - 0.487

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cranberry bean 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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberry bean Corn raw Opinion
Net carbs 35.35g 16.7g Cranberry bean
Protein 23.03g 3.27g Cranberry bean
Fats 1.23g 1.35g Corn raw
Carbs 60.05g 18.7g Cranberry bean
Calories 335kcal 86kcal Cranberry bean
Starch 5.7g Corn raw
Fructose 1.94g Corn raw
Sugar 6.26g Cranberry bean
Fiber 24.7g 2g Cranberry bean
Calcium 127mg 2mg Cranberry bean
Iron 5mg 0.52mg Cranberry bean
Magnesium 156mg 37mg Cranberry bean
Phosphorus 372mg 89mg Cranberry bean
Potassium 1332mg 270mg Cranberry bean
Sodium 6mg 15mg Cranberry bean
Zinc 3.63mg 0.46mg Cranberry bean
Copper 0.794mg 0.054mg Cranberry bean
Vitamin A 2IU 187IU Corn raw
Vitamin A RAE 0µg 9µg Corn raw
Vitamin E 0.07mg Corn raw
Vitamin C 0mg 6.8mg Corn raw
Vitamin B1 0.747mg 0.155mg Cranberry bean
Vitamin B2 0.213mg 0.055mg Cranberry bean
Vitamin B3 1.455mg 1.77mg Corn raw
Vitamin B5 0.748mg 0.717mg Cranberry bean
Vitamin B6 0.309mg 0.093mg Cranberry bean
Folate 604µg 42µg Cranberry bean
Vitamin K 0.3µg Corn raw
Tryptophan 0.273mg 0.023mg Cranberry bean
Threonine 0.969mg 0.129mg Cranberry bean
Isoleucine 1.017mg 0.129mg Cranberry bean
Leucine 1.838mg 0.348mg Cranberry bean
Lysine 1.58mg 0.137mg Cranberry bean
Methionine 0.346mg 0.067mg Cranberry bean
Phenylalanine 1.245mg 0.15mg Cranberry bean
Valine 1.205mg 0.185mg Cranberry bean
Histidine 0.641mg 0.089mg Cranberry bean
Saturated Fat 0.316g 0.325g Cranberry bean
Monounsaturated Fat 0.106g 0.432g Corn raw
Polyunsaturated fat 0.527g 0.487g Cranberry bean
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 bean 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
69%
Cranberry bean
18%
Corn raw
Minerals Daily Need Coverage Score
122%
Cranberry bean
18%
Corn raw

Comparison summary

Which food is lower in Sugar?
Cranberry bean
Cranberry bean is lower in Sugar (difference - 6.26g)
Which food contains less Sodium?
Cranberry bean
Cranberry bean contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Cranberry bean
Cranberry bean is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?
Cranberry bean
Cranberry bean is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Cranberry bean
Cranberry bean is relatively richer in minerals
Which food is cheaper?
Corn raw
Corn raw is cheaper (difference - $1.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cranberry bean - 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.