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  6. Cornmeal vs. Cranberry bean raw

Cornmeal vs. Cranberry bean raw — In-Depth Nutrition Comparison

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Differences between cornmeal and cranberry bean raw

  • Cornmeal has more vitamin B3, while cranberry bean raw has more folate, fiber, copper, phosphorus, potassium, manganese, magnesium, zinc, and vitamin B1.
  • Cranberry bean raw's daily need coverage for folate is 99% higher.
  • Cranberry bean raw contains 3 times less vitamin B3 than cornmeal. Cornmeal contains 4.968mg of vitamin B3, while cranberry bean raw contains 1.455mg.
  • Cranberry bean raw has a lower glycemic index. The glycemic index of cranberry bean raw is 35, while the glycemic index of cornmeal is 68.

The food types used in this comparison are Cornmeal, degermed, enriched, yellow and Beans, cranberry (roman), mature seeds, raw.

Infographic

Cornmeal vs Cranberry bean 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 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more MagnesiumMagnesium +387.5%
Contains more CalciumCalcium +4133.3%
Contains more PotassiumPotassium +838%
Contains more IronIron +14.7%
Contains more CopperCopper +944.7%
Contains more ZincZinc +450%
Contains more PhosphorusPhosphorus +275.8%
Contains less SodiumSodium -14.3%
Contains more ManganeseManganese +428.7%
Contains more SeleniumSelenium +21%

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% 3.7% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
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% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +79.3%
Contains more Vitamin B3Vitamin B3 +241.4%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +35.6%
Contains more Vitamin B5Vitamin B5 +211.7%
Contains more Vitamin B6Vitamin B6 +69.8%
Contains more FolateFolate +189%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Cornmeal Cranberry bean raw DV% diff.
Folate 209µg 604µg 99%
Fiber 3.9g 24.7g 83%
Copper 0.076mg 0.794mg 80%
Phosphorus 99mg 372mg 39%
Potassium 142mg 1332mg 35%
Manganese 0.174mg 0.92mg 32%
Protein 7.11g 23.03g 32%
Starch 73.3g 30%
Magnesium 32mg 156mg 30%
Zinc 0.66mg 3.63mg 27%
Vitamin B3 4.968mg 1.455mg 22%
Vitamin B1 0.551mg 0.747mg 16%
Vitamin B2 0.382mg 0.213mg 13%
Calcium 3mg 127mg 12%
Vitamin B6 0.182mg 0.309mg 10%
Vitamin B5 0.24mg 0.748mg 10%
Iron 4.36mg 5mg 8%
Carbs 79.45g 60.05g 6%
Selenium 10.5µg 12.7µg 4%
Choline 8.6mg 2%
Polyunsaturated fat 0.828g 0.527g 2%
Calories 370kcal 335kcal 2%
Vitamin E 0.12mg 1%
Vitamin A 11µg 0µg 1%
Monounsaturated fat 0.39g 0.106g 1%
Fats 1.75g 1.23g 1%
Net carbs 75.55g 35.35g N/A
Sugar 1.61g N/A
Sodium 7mg 6mg 0%
Saturated fat 0.22g 0.316g 0%
Tryptophan 0.038mg 0.273mg 0%
Threonine 0.172mg 0.969mg 0%
Isoleucine 0.242mg 1.017mg 0%
Leucine 1.006mg 1.838mg 0%
Lysine 0.105mg 1.58mg 0%
Methionine 0.162mg 0.346mg 0%
Phenylalanine 0.366mg 1.245mg 0%
Valine 0.337mg 1.205mg 0%
Histidine 0.172mg 0.641mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +42.3%
Contains more CarbsCarbs +32.3%
Contains more ProteinProtein +223.9%
Contains more WaterWater +10.8%
Contains more OtherOther +547.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains less Sat. FatSaturated fat -30.4%
Contains more Mono. FatMonounsaturated fat +267.9%
Contains more Poly. FatPolyunsaturated fat +57.1%

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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/nutrients
  2. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.