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  6. Cranberries vs. Corn raw

Cranberries vs. Corn raw — In-Depth Nutrition Comparison

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A recap on differences between cranberries and corn raw

  • Cranberries are higher in vitamin E, vitamin C, and fiber, yet corn raw is higher in vitamin B1, phosphorus, vitamin B3, folate, vitamin B5, magnesium, and potassium.
  • Corn raw covers your daily vitamin B1 needs 12% more than cranberries.
  • Cranberries contain 19 times more vitamin E than corn raw. While cranberries contain 1.32mg of vitamin E, corn raw contains only 0.07mg.

Food varieties used in this article are Cranberries, raw and Corn, sweet, yellow, raw.

Infographic

Cranberries 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
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 CalciumCalcium +300%
Contains less SodiumSodium -86.7%
Contains more ManganeseManganese +63.8%
Contains more MagnesiumMagnesium +516.7%
Contains more PotassiumPotassium +237.5%
Contains more IronIron +126.1%
Contains more ZincZinc +411.1%
Contains more PhosphorusPhosphorus +709.1%
Contains more SeleniumSelenium +500%
~equal in Copper ~0.054mg

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
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 CVitamin C +105.9%
Contains more Vitamin EVitamin E +1785.7%
Contains more Vitamin KVitamin K +1566.7%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +1191.7%
Contains more Vitamin B2Vitamin B2 +175%
Contains more Vitamin B3Vitamin B3 +1652.5%
Contains more Vitamin B5Vitamin B5 +143.1%
Contains more Vitamin B6Vitamin B6 +63.2%
Contains more FolateFolate +4100%
Contains more CholineCholine +318.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberries Corn raw DV% diff.
Vitamin B1 0.012mg 0.155mg 12%
Phosphorus 11mg 89mg 11%
Vitamin B3 0.101mg 1.77mg 10%
Folate 1µg 42µg 10%
Vitamin B5 0.295mg 0.717mg 8%
Vitamin E 1.32mg 0.07mg 8%
Vitamin C 14mg 6.8mg 8%
Magnesium 6mg 37mg 7%
Protein 0.46g 3.27g 6%
Potassium 80mg 270mg 6%
Fiber 3.6g 2g 6%
Manganese 0.267mg 0.163mg 5%
Vitamin K 5µg 0.3µg 4%
Iron 0.23mg 0.52mg 4%
Zinc 0.09mg 0.46mg 3%
Vitamin B6 0.057mg 0.093mg 3%
Choline 5.5mg 23mg 3%
Polyunsaturated fat 0.055g 0.487g 3%
Vitamin B2 0.02mg 0.055mg 3%
Fructose 0.67g 1.94g 2%
Calories 46kcal 86kcal 2%
Fats 0.13g 1.35g 2%
Starch 0g 5.7g 2%
Carbs 11.97g 18.7g 2%
Selenium 0.1µg 0.6µg 1%
Sodium 2mg 15mg 1%
Calcium 8mg 2mg 1%
Saturated fat 0.008g 0.325g 1%
Monounsaturated fat 0.018g 0.432g 1%
Vitamin A 3µg 9µg 1%
Net carbs 8.37g 16.7g N/A
Sugar 4.27g 6.26g N/A
Copper 0.056mg 0.054mg 0%
Tryptophan 0.003mg 0.023mg 0%
Threonine 0.028mg 0.129mg 0%
Isoleucine 0.033mg 0.129mg 0%
Leucine 0.053mg 0.348mg 0%
Lysine 0.039mg 0.137mg 0%
Methionine 0.003mg 0.067mg 0%
Phenylalanine 0.036mg 0.15mg 0%
Valine 0.045mg 0.185mg 0%
Histidine 0.018mg 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
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 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 WaterWater +14.8%
Contains more ProteinProtein +610.9%
Contains more FatsFats +938.5%
Contains more CarbsCarbs +56.2%
Contains more OtherOther +425%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 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 -97.5%
Contains more Mono. FatMonounsaturated fat +2300%
Contains more Poly. FatPolyunsaturated fat +785.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
4% 81% 16%
Starch: 0 g
Sucrose: 0.16 g
Glucose: 3.44 g
Fructose: 0.67 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +456.3%
Contains more FructoseFructose +189.6%
~equal in Glucose ~3.43g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.