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Corn vs. Bean — In-Depth Nutrition Comparison

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What are the differences between Corn and Bean?

  • Corn is higher in Vitamin B3, however, Bean is richer in Copper, Fiber, Selenium, and Zinc.
  • Bean's daily need coverage for Copper is 17% more.
  • Bean contains 4 times less Vitamin B3 than Corn. Corn contains 1.683mg of Vitamin B3, while Bean contains 0.43mg.
  • Corn has less Sugar.

We used Corn, sweet, yellow, cooked, boiled, drained, without salt and Beans, baked, canned, no salt added types in this article.

Infographic

Corn vs 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Corn
Corn
2
:
7
Bean
Bean
Contains more Iron +55.2%
Contains more Calcium +1566.7%
Contains more Magnesium +23.1%
Contains more Phosphorus +35.1%
Contains more Potassium +35.8%
Contains more Zinc +125.8%
Contains more Copper +320.4%
Contains more Selenium +2150%
Equal in Sodium - 1
Corn
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Iron +55.2%
Contains more Calcium +1566.7%
Contains more Magnesium +23.1%
Contains more Phosphorus +35.1%
Contains more Potassium +35.8%
Contains more Zinc +125.8%
Contains more Copper +320.4%
Contains more Selenium +2150%
Equal in Sodium - 1

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
Corn
5
:
5
Bean
Bean
Contains more Vitamin A +148.1%
Contains more Vitamin C +77.4%
Contains more Vitamin B3 +291.4%
Contains more Vitamin E +66.7%
Contains more Vitamin B1 +61.3%
Contains more Vitamin K +100%
Equal in Vitamin B2 - 0.06
Equal in Vitamin B6 - 0.13
Equal in Folate - 24
Corn
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%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin A +148.1%
Contains more Vitamin C +77.4%
Contains more Vitamin B3 +291.4%
Contains more Vitamin E +66.7%
Contains more Vitamin B1 +61.3%
Contains more Vitamin K +100%
Equal in Vitamin B2 - 0.06
Equal in Vitamin B6 - 0.13
Equal in Folate - 24

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
Corn
3
:
2
Bean
Bean
Contains more Fats +275%
Contains more Protein +40.8%
Contains more Other +144.3%
Equal in Carbs - 20.49
Equal in Water - 72.6
Corn
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Fats +275%
Contains more Protein +40.8%
Contains more Other +144.3%
Equal in Carbs - 20.49
Equal in Water - 72.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn
Corn
2
:
1
Bean
Bean
Contains more Monounsaturated Fat +968.6%
Contains more Polyunsaturated fat +250.6%
Contains less Saturated Fat -47.7%
Corn
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains more Monounsaturated Fat +968.6%
Contains more Polyunsaturated fat +250.6%
Contains less Saturated Fat -47.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Corn Bean Opinion
Net carbs 18.58g 14.99g Corn
Protein 3.41g 4.8g Bean
Fats 1.5g 0.4g Corn
Carbs 20.98g 20.49g Corn
Calories 96kcal 105kcal Bean
Starch 7.17g Corn
Fructose 0.79g Corn
Sugar 4.54g 7.78g Corn
Fiber 2.4g 5.5g Bean
Calcium 3mg 50mg Bean
Iron 0.45mg 0.29mg Corn
Magnesium 26mg 32mg Bean
Phosphorus 77mg 104mg Bean
Potassium 218mg 296mg Bean
Sodium 1mg 1mg
Zinc 0.62mg 1.4mg Bean
Copper 0.049mg 0.206mg Bean
Manganese 0.167mg Corn
Selenium 0.2µg 4.5µg Bean
Vitamin A 263IU 106IU Corn
Vitamin A RAE 13µg 5µg Corn
Vitamin E 0.09mg 0.15mg Bean
Vitamin C 5.5mg 3.1mg Corn
Vitamin B1 0.093mg 0.15mg Bean
Vitamin B2 0.057mg 0.06mg Bean
Vitamin B3 1.683mg 0.43mg Corn
Vitamin B5 0.792mg Corn
Vitamin B6 0.139mg 0.13mg Corn
Folate 23µg 24µg Bean
Vitamin K 0.4µg 0.8µg Bean
Tryptophan 0.023mg Corn
Threonine 0.133mg Corn
Isoleucine 0.133mg Corn
Leucine 0.358mg Corn
Lysine 0.141mg Corn
Methionine 0.069mg Corn
Phenylalanine 0.155mg Corn
Valine 0.191mg Corn
Histidine 0.091mg Corn
Saturated Fat 0.197g 0.103g Bean
Monounsaturated Fat 0.374g 0.035g Corn
Polyunsaturated fat 0.603g 0.172g Corn

Which food is preferable for your diet?

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

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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
17%
Corn
11%
Bean
Minerals Daily Need Coverage Score
14%
Corn
25%
Bean

Comparison summary

Which food is lower in Sugar?
Corn
Corn is lower in Sugar (difference - 3.24g)
Which food is cheaper?
Corn
Corn is cheaper (difference - $0.3)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.094g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
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

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.