Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Navy beans vs. Corn — In-Depth Nutrition Comparison

Compare

What are the main differences between Navy beans and Corn?

  • Navy beans is richer in Fiber, Folate, Iron, Copper, Manganese, Vitamin B1, Phosphorus, and Calcium, while Corn is higher in Vitamin B5, and Vitamin B3.
  • Navy beans's daily need coverage for Fiber is 32% higher.
  • Corn has 23 times less Calcium than Navy beans. Navy beans has 69mg of Calcium, while Corn has 3mg.

We used Beans, navy, mature seeds, cooked, boiled, without salt and Corn, sweet, yellow, cooked, boiled, drained, without salt types in this comparison.

Infographic

Navy beans vs Corn 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.
:
0
Corn
Contains more Calcium +2200%
Contains more Iron +424.4%
Contains more Magnesium +103.8%
Contains more Phosphorus +87%
Contains more Potassium +78.4%
Contains less Sodium -100%
Contains more Zinc +66.1%
Contains more Copper +328.6%
Contains more Manganese +215.6%
Contains more Selenium +1350%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Contains more Calcium +2200%
Contains more Iron +424.4%
Contains more Magnesium +103.8%
Contains more Phosphorus +87%
Contains more Potassium +78.4%
Contains less Sodium -100%
Contains more Zinc +66.1%
Contains more Copper +328.6%
Contains more Manganese +215.6%
Contains more Selenium +1350%

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.
:
6
Corn
Contains more Vitamin B1 +154.8%
Contains more Vitamin B2 +15.8%
Contains more Folate +508.7%
Contains more Vitamin K +50%
Contains more Vitamin A +∞%
Contains more Vitamin E +800%
Contains more Vitamin C +511.1%
Contains more Vitamin B3 +159.3%
Contains more Vitamin B5 +197.7%
Equal in Vitamin B6 - 0.139
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
Contains more Vitamin B1 +154.8%
Contains more Vitamin B2 +15.8%
Contains more Folate +508.7%
Contains more Vitamin K +50%
Contains more Vitamin A +∞%
Contains more Vitamin E +800%
Contains more Vitamin C +511.1%
Contains more Vitamin B3 +159.3%
Contains more Vitamin B5 +197.7%
Equal in Vitamin B6 - 0.139

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +141.3%
Contains more Carbs +24.2%
Contains more Other +84.3%
Contains more Fats +141.9%
Contains more Water +15%
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more Protein +141.3%
Contains more Carbs +24.2%
Contains more Other +84.3%
Contains more Fats +141.9%
Contains more Water +15%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -50.3%
Contains more Monounsaturated Fat +163.4%
Contains more Polyunsaturated fat +23.1%
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
Contains less Saturated Fat -50.3%
Contains more Monounsaturated Fat +163.4%
Contains more Polyunsaturated fat +23.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +114.8%
Contains more Sucrose +640.5%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
98% 2%
Starch: 15.4 g
Sucrose: 0.37 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
61% 23% 7% 7%
Starch: 7.17 g
Sucrose: 2.74 g
Glucose: 0.84 g
Fructose: 0.79 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more Starch +114.8%
Contains more Sucrose +640.5%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Navy beans Corn
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Navy beans Corn Opinion
Net carbs 15.55g 18.58g Corn
Protein 8.23g 3.41g Navy beans
Fats 0.62g 1.5g Corn
Carbs 26.05g 20.98g Navy beans
Calories 140kcal 96kcal Navy beans
Starch 15.4g 7.17g Navy beans
Fructose 0g 0.79g Corn
Sugar 0.37g 4.54g Navy beans
Fiber 10.5g 2.4g Navy beans
Calcium 69mg 3mg Navy beans
Iron 2.36mg 0.45mg Navy beans
Magnesium 53mg 26mg Navy beans
Phosphorus 144mg 77mg Navy beans
Potassium 389mg 218mg Navy beans
Sodium 0mg 1mg Navy beans
Zinc 1.03mg 0.62mg Navy beans
Copper 0.21mg 0.049mg Navy beans
Manganese 0.527mg 0.167mg Navy beans
Selenium 2.9µg 0.2µg Navy beans
Vitamin A 0IU 263IU Corn
Vitamin A RAE 0µg 13µg Corn
Vitamin E 0.01mg 0.09mg Corn
Vitamin C 0.9mg 5.5mg Corn
Vitamin B1 0.237mg 0.093mg Navy beans
Vitamin B2 0.066mg 0.057mg Navy beans
Vitamin B3 0.649mg 1.683mg Corn
Vitamin B5 0.266mg 0.792mg Corn
Vitamin B6 0.138mg 0.139mg Corn
Folate 140µg 23µg Navy beans
Vitamin K 0.6µg 0.4µg Navy beans
Tryptophan 0.1mg 0.023mg Navy beans
Threonine 0.289mg 0.133mg Navy beans
Isoleucine 0.387mg 0.133mg Navy beans
Leucine 0.7mg 0.358mg Navy beans
Lysine 0.52mg 0.141mg Navy beans
Methionine 0.111mg 0.069mg Navy beans
Phenylalanine 0.471mg 0.155mg Navy beans
Valine 0.504mg 0.191mg Navy beans
Histidine 0.206mg 0.091mg Navy beans
Saturated Fat 0.098g 0.197g Navy beans
Monounsaturated Fat 0.142g 0.374g Corn
Polyunsaturated fat 0.49g 0.603g Corn
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy beans Corn
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
20%
Navy beans
17%
Corn
Minerals Daily Need Coverage Score
43%
Navy beans
14%
Corn

Comparison summary

Which food is lower in Sugar?
Navy beans
Navy beans is lower in Sugar (difference - 4.17g)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 0.099g)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Navy beans
Navy beans is relatively richer in minerals
Which food is cheaper?
Corn
Corn is cheaper (difference - $0.1)
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

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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/nutrients
  2. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.