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  6. Corn raw vs. Cranberry beans

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

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What are the differences between Corn raw and Cranberry beans?

  • Corn raw is higher in Vitamin B5, Vitamin B3, and Vitamin C, yet Cranberry beans is higher in Folate, Fiber, Copper, Iron, Manganese, Phosphorus, and Zinc.
  • Cranberry beans's daily need coverage for Folate is 41% more.

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

Infographic

Corn raw vs Cranberry beans 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.
Corn raw
Corn raw
0
:
10
Cranberry beans
Cranberry beans
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%
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
Cranberry beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
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.
Corn raw
Corn raw
7
:
3
Cranberry beans
Cranberry beans
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%
Contains more Vitamin B1 +35.5%
Contains more Vitamin B2 +25.5%
Contains more Folate +392.9%
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%
Cranberry beans
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%
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%
Contains more Vitamin B1 +35.5%
Contains more Vitamin B2 +25.5%
Contains more Folate +392.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn raw
Corn raw
2
:
3
Cranberry beans
Cranberry beans
Contains more Fats +193.5%
Contains more Water +17.6%
Contains more Protein +185.6%
Contains more Carbs +30.8%
Contains more Other +73%
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
Cranberry beans
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more Fats +193.5%
Contains more Water +17.6%
Contains more Protein +185.6%
Contains more Carbs +30.8%
Contains more Other +73%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn raw
Corn raw
2
:
1
Cranberry beans
Cranberry beans
Contains more Monounsaturated Fat +980%
Contains more Polyunsaturated fat +144.7%
Contains less Saturated Fat -63.4%
Corn raw
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Cranberry beans
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Contains more Monounsaturated Fat +980%
Contains more Polyunsaturated fat +144.7%
Contains less Saturated Fat -63.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Corn raw Cranberry beans
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 Corn raw Cranberry beans Opinion
Net carbs 16.7g 15.86g Corn raw
Protein 3.27g 9.34g Cranberry beans
Fats 1.35g 0.46g Corn raw
Carbs 18.7g 24.46g Cranberry beans
Calories 86kcal 136kcal Cranberry beans
Starch 5.7g Corn raw
Fructose 1.94g Corn raw
Sugar 6.26g Cranberry beans
Fiber 2g 8.6g Cranberry beans
Calcium 2mg 50mg Cranberry beans
Iron 0.52mg 2.09mg Cranberry beans
Magnesium 37mg 50mg Cranberry beans
Phosphorus 89mg 135mg Cranberry beans
Potassium 270mg 387mg Cranberry beans
Sodium 15mg 1mg Cranberry beans
Zinc 0.46mg 1.14mg Cranberry beans
Copper 0.054mg 0.231mg Cranberry beans
Manganese 0.163mg 0.37mg Cranberry beans
Selenium 0.6µg 1.3µg Cranberry beans
Vitamin A 187IU 0IU Corn raw
Vitamin A RAE 9µg Corn raw
Vitamin E 0.07mg Corn raw
Vitamin C 6.8mg 0mg Corn raw
Vitamin B1 0.155mg 0.21mg Cranberry beans
Vitamin B2 0.055mg 0.069mg Cranberry beans
Vitamin B3 1.77mg 0.515mg Corn raw
Vitamin B5 0.717mg 0.24mg Corn raw
Vitamin B6 0.093mg 0.081mg Corn raw
Folate 42µg 207µg Cranberry beans
Vitamin K 0.3µg Corn raw
Tryptophan 0.023mg 0.111mg Cranberry beans
Threonine 0.129mg 0.393mg Cranberry beans
Isoleucine 0.129mg 0.412mg Cranberry beans
Leucine 0.348mg 0.746mg Cranberry beans
Lysine 0.137mg 0.641mg Cranberry beans
Methionine 0.067mg 0.14mg Cranberry beans
Phenylalanine 0.15mg 0.505mg Cranberry beans
Valine 0.185mg 0.489mg Cranberry beans
Histidine 0.089mg 0.26mg Cranberry beans
Saturated Fat 0.325g 0.119g Cranberry beans
Monounsaturated Fat 0.432g 0.04g Corn raw
Polyunsaturated fat 0.487g 0.199g 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
Corn raw Cranberry beans
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
18%
Corn raw
22%
Cranberry beans
Minerals Daily Need Coverage Score
17%
Corn raw
38%
Cranberry beans

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/nutrients
  2. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.