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Corn raw vs Cranberry bean - In-Depth Nutrition Comparison

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

  • 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.

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

Infographic

Corn raw vs Cranberry bean 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
Corn raw
Corn raw
0
:
8
Cranberry bean
Cranberry bean
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%
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Cranberry bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
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
Corn raw
Corn raw
5
:
5
Cranberry bean
Cranberry bean
Contains more Vitamin A +9250%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +21.6%
Contains more Vitamin B1 +381.9%
Contains more Vitamin B2 +287.3%
Contains more Vitamin B6 +232.3%
Contains more Folate +1338.1%
Equal in Vitamin B5 - 0.748
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 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%
Contains more Vitamin A +9250%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +21.6%
Contains more Vitamin B1 +381.9%
Contains more Vitamin B2 +287.3%
Contains more Vitamin B6 +232.3%
Contains more Folate +1338.1%
Equal in Vitamin B5 - 0.748

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn raw
Corn raw
2
:
3
Cranberry bean
Cranberry bean
Contains more Water +513.8%
Contains more Protein +604.3%
Contains more Carbs +221.1%
Contains more Other +423.8%
Equal in Fats - 1.23
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 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
Contains more Water +513.8%
Contains more Protein +604.3%
Contains more Carbs +221.1%
Contains more Other +423.8%
Equal in Fats - 1.23

Fat Type Comparison

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

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

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