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  6. Bean raw vs. Corn raw

Bean raw vs. Corn raw — In-Depth Nutrition Comparison

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How are bean raw and corn raw different?

  • Bean raw has more folate, copper, iron, fiber, selenium, vitamin B1, phosphorus, manganese, magnesium, and potassium than corn raw.
  • Daily need coverage for folate for bean raw is 121% higher.
  • Bean raw contains 47 times more selenium than corn raw. While bean raw contains 27.9µg of selenium, corn raw contains only 0.6µg.
  • Bean raw has a lower glycemic index (33) than corn raw (52).

Beans, pinto, mature seeds, raw and Corn, sweet, yellow, raw are the varieties used in this article.

Infographic

Bean raw vs Corn 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
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%
Contains more MagnesiumMagnesium +375.7%
Contains more CalciumCalcium +5550%
Contains more PotassiumPotassium +415.9%
Contains more IronIron +875%
Contains more CopperCopper +1553.7%
Contains more ZincZinc +395.7%
Contains more PhosphorusPhosphorus +361.8%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +604.3%
Contains more SeleniumSelenium +4550%

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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
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%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +360%
Contains more Vitamin B2Vitamin B2 +285.5%
Contains more Vitamin B6Vitamin B6 +409.7%
Contains more Vitamin KVitamin K +1766.7%
Contains more FolateFolate +1150%
Contains more CholineCholine +187.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +50.8%
~equal in Vitamin C ~6.8mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.717mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Corn raw DV% diff.
Folate 525µg 42µg 121%
Copper 0.893mg 0.054mg 93%
Iron 5.07mg 0.52mg 57%
Fiber 15.5g 2g 54%
Selenium 27.9µg 0.6µg 50%
Vitamin B1 0.713mg 0.155mg 47%
Phosphorus 411mg 89mg 46%
Manganese 1.148mg 0.163mg 43%
Protein 21.42g 3.27g 36%
Magnesium 176mg 37mg 33%
Potassium 1393mg 270mg 33%
Vitamin B6 0.474mg 0.093mg 29%
Zinc 2.28mg 0.46mg 17%
Carbs 62.55g 18.7g 15%
Calories 347kcal 86kcal 13%
Vitamin B2 0.212mg 0.055mg 12%
Starch 34.17g 5.7g 12%
Calcium 113mg 2mg 11%
Choline 66.2mg 23mg 8%
Vitamin B3 1.174mg 1.77mg 4%
Vitamin K 5.6µg 0.3µg 4%
Fructose 0g 1.94g 2%
Monounsaturated fat 0.229g 0.432g 1%
Polyunsaturated fat 0.407g 0.487g 1%
Vitamin E 0.21mg 0.07mg 1%
Vitamin B5 0.785mg 0.717mg 1%
Vitamin C 6.3mg 6.8mg 1%
Vitamin A 0µg 9µg 1%
Fats 1.23g 1.35g 0%
Net carbs 47.05g 16.7g N/A
Sugar 2.11g 6.26g N/A
Sodium 12mg 15mg 0%
Saturated fat 0.235g 0.325g 0%
Tryptophan 0.237mg 0.023mg 0%
Threonine 0.81mg 0.129mg 0%
Isoleucine 0.871mg 0.129mg 0%
Leucine 1.558mg 0.348mg 0%
Lysine 1.356mg 0.137mg 0%
Methionine 0.259mg 0.067mg 0%
Phenylalanine 1.095mg 0.15mg 0%
Valine 0.998mg 0.185mg 0%
Histidine 0.556mg 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more ProteinProtein +555%
Contains more CarbsCarbs +234.5%
Contains more OtherOther +450.8%
Contains more WaterWater +571.2%
~equal in Fats ~1.35g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains less Sat. FatSaturated fat -27.7%
Contains more Mono. FatMonounsaturated fat +88.6%
Contains more Poly. FatPolyunsaturated fat +19.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more StarchStarch +499.5%
Contains more SucroseSucrose +122.5%
Contains more GlucoseGlucose +2538.5%
Contains more FructoseFructose +∞%
~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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.