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  6. Corn raw vs. Cranberry bean raw

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

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What are the main differences between corn raw and cranberry bean raw?

  • Cranberry bean raw has more folate, fiber, copper, iron, vitamin B1, phosphorus, manganese, potassium, zinc, and magnesium than corn raw.
  • Cranberry bean raw's daily need coverage for folate is 141% higher.
  • Corn raw has a higher glycemic index (52) than cranberry bean raw (35).

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

Infographic

Corn raw 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
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 +321.6%
Contains more CalciumCalcium +6250%
Contains more PotassiumPotassium +393.3%
Contains more IronIron +861.5%
Contains more CopperCopper +1370.4%
Contains more ZincZinc +689.1%
Contains more PhosphorusPhosphorus +318%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +464.4%
Contains more SeleniumSelenium +2016.7%

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.
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%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +21.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +381.9%
Contains more Vitamin B2Vitamin B2 +287.3%
Contains more Vitamin B6Vitamin B6 +232.3%
Contains more FolateFolate +1338.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.748mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn raw Cranberry bean raw DV% diff.
Folate 42µg 604µg 141%
Fiber 2g 24.7g 91%
Copper 0.054mg 0.794mg 82%
Iron 0.52mg 5mg 56%
Vitamin B1 0.155mg 0.747mg 49%
Protein 3.27g 23.03g 40%
Phosphorus 89mg 372mg 40%
Manganese 0.163mg 0.92mg 33%
Potassium 270mg 1332mg 31%
Zinc 0.46mg 3.63mg 29%
Magnesium 37mg 156mg 28%
Selenium 0.6µg 12.7µg 22%
Vitamin B6 0.093mg 0.309mg 17%
Carbs 18.7g 60.05g 14%
Calcium 2mg 127mg 13%
Calories 86kcal 335kcal 12%
Vitamin B2 0.055mg 0.213mg 12%
Vitamin C 6.8mg 0mg 8%
Choline 23mg 4%
Vitamin B3 1.77mg 1.455mg 2%
Fructose 1.94g 2%
Starch 5.7g 2%
Vitamin A 9µg 0µg 1%
Monounsaturated fat 0.432g 0.106g 1%
Vitamin B5 0.717mg 0.748mg 1%
Fats 1.35g 1.23g 0%
Net carbs 16.7g 35.35g N/A
Sugar 6.26g N/A
Sodium 15mg 6mg 0%
Vitamin E 0.07mg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.325g 0.316g 0%
Polyunsaturated fat 0.487g 0.527g 0%
Tryptophan 0.023mg 0.273mg 0%
Threonine 0.129mg 0.969mg 0%
Isoleucine 0.129mg 1.017mg 0%
Leucine 0.348mg 1.838mg 0%
Lysine 0.137mg 1.58mg 0%
Methionine 0.067mg 0.346mg 0%
Phenylalanine 0.15mg 1.245mg 0%
Valine 0.185mg 1.205mg 0%
Histidine 0.089mg 0.641mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 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 WaterWater +513.8%
Contains more ProteinProtein +604.3%
Contains more CarbsCarbs +221.1%
Contains more OtherOther +423.8%
~equal in Fats ~1.23g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 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 more Mono. FatMonounsaturated fat +307.5%
~equal in Saturated fat ~0.316g
~equal in Polyunsaturated fat ~0.527g

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 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.