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  6. Corn raw vs. Cranberries

Corn raw vs. Cranberries — In-Depth Nutrition Comparison

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A recap on differences between corn raw and cranberries

  • Corn raw is higher in vitamin B1, phosphorus, vitamin B3, folate, vitamin B5, magnesium, and potassium, yet cranberries are higher in vitamin E, vitamin C, and fiber.
  • Corn raw covers your daily vitamin B1 needs 12% more than cranberries.
  • Corn raw contains 42 times more folate than cranberries. While corn raw contains 42µg of folate, cranberries contain only 1µg.

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

Infographic

Corn raw vs Cranberries 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
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%
Contains more CalciumCalcium +300%
Contains less SodiumSodium -86.7%
Contains more ManganeseManganese +63.8%
~equal in Copper ~0.056mg

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
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%
Contains more Vitamin CVitamin C +105.9%
Contains more Vitamin EVitamin E +1785.7%
Contains more Vitamin KVitamin K +1566.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn raw Cranberries DV% diff.
Vitamin B1 0.155mg 0.012mg 12%
Phosphorus 89mg 11mg 11%
Vitamin B3 1.77mg 0.101mg 10%
Folate 42µg 1µg 10%
Vitamin B5 0.717mg 0.295mg 8%
Vitamin E 0.07mg 1.32mg 8%
Vitamin C 6.8mg 14mg 8%
Magnesium 37mg 6mg 7%
Protein 3.27g 0.46g 6%
Potassium 270mg 80mg 6%
Fiber 2g 3.6g 6%
Manganese 0.163mg 0.267mg 5%
Vitamin K 0.3µg 5µg 4%
Iron 0.52mg 0.23mg 4%
Zinc 0.46mg 0.09mg 3%
Vitamin B6 0.093mg 0.057mg 3%
Choline 23mg 5.5mg 3%
Polyunsaturated fat 0.487g 0.055g 3%
Vitamin B2 0.055mg 0.02mg 3%
Fructose 1.94g 0.67g 2%
Calories 86kcal 46kcal 2%
Fats 1.35g 0.13g 2%
Starch 5.7g 0g 2%
Carbs 18.7g 11.97g 2%
Selenium 0.6µg 0.1µg 1%
Sodium 15mg 2mg 1%
Calcium 2mg 8mg 1%
Saturated fat 0.325g 0.008g 1%
Monounsaturated fat 0.432g 0.018g 1%
Vitamin A 9µg 3µg 1%
Net carbs 16.7g 8.37g N/A
Sugar 6.26g 4.27g N/A
Copper 0.054mg 0.056mg 0%
Tryptophan 0.023mg 0.003mg 0%
Threonine 0.129mg 0.028mg 0%
Isoleucine 0.129mg 0.033mg 0%
Leucine 0.348mg 0.053mg 0%
Lysine 0.137mg 0.039mg 0%
Methionine 0.067mg 0.003mg 0%
Phenylalanine 0.15mg 0.036mg 0%
Valine 0.185mg 0.045mg 0%
Histidine 0.089mg 0.018mg 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
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +610.9%
Contains more FatsFats +938.5%
Contains more CarbsCarbs +56.2%
Contains more OtherOther +425%
Contains more WaterWater +14.8%

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
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Mono. FatMonounsaturated fat +2300%
Contains more Poly. FatPolyunsaturated fat +785.5%
Contains less Sat. FatSaturated fat -97.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more StarchStarch +∞%
Contains more SucroseSucrose +456.3%
Contains more FructoseFructose +189.6%
~equal in Glucose ~3.44g
~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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/nutrients
  2. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.