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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 from 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.

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.
Bean raw
Bean raw
10
:
0
Corn raw
Corn raw
Contains more Calcium +5550%
Contains more Iron +875%
Contains more Magnesium +375.7%
Contains more Phosphorus +361.8%
Contains more Potassium +415.9%
Contains less Sodium -20%
Contains more Zinc +395.7%
Contains more Copper +1553.7%
Contains more Manganese +604.3%
Contains more Selenium +4550%
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
Contains more Calcium +5550%
Contains more Iron +875%
Contains more Magnesium +375.7%
Contains more Phosphorus +361.8%
Contains more Potassium +415.9%
Contains less Sodium -20%
Contains more Zinc +395.7%
Contains more Copper +1553.7%
Contains more Manganese +604.3%
Contains more Selenium +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.
Bean raw
Bean raw
7
:
3
Corn raw
Corn raw
Contains more Vitamin E +200%
Contains more Vitamin B1 +360%
Contains more Vitamin B2 +285.5%
Contains more Vitamin B6 +409.7%
Contains more Folate +1150%
Contains more Vitamin K +1766.7%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +50.8%
Equal in Vitamin C - 6.8
Equal in Vitamin B5 - 0.717
Bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Corn raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Contains more Vitamin E +200%
Contains more Vitamin B1 +360%
Contains more Vitamin B2 +285.5%
Contains more Vitamin B6 +409.7%
Contains more Folate +1150%
Contains more Vitamin K +1766.7%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +50.8%
Equal in Vitamin C - 6.8
Equal in Vitamin B5 - 0.717

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean raw
Bean raw
3
:
2
Corn raw
Corn raw
Contains more Protein +555%
Contains more Carbs +234.5%
Contains more Other +450.8%
Contains more Water +571.2%
Equal in Fats - 1.35
Bean raw
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Corn raw
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 Protein +555%
Contains more Carbs +234.5%
Contains more Other +450.8%
Contains more Water +571.2%
Equal in Fats - 1.35

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean raw
Bean raw
1
:
2
Corn raw
Corn raw
Contains less Saturated Fat -27.7%
Contains more Monounsaturated Fat +88.6%
Contains more Polyunsaturated fat +19.7%
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Corn raw
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Contains less Saturated Fat -27.7%
Contains more Monounsaturated Fat +88.6%
Contains more Polyunsaturated fat +19.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Bean raw
Bean raw
2
:
2
Corn raw
Corn raw
Contains more Starch +499.5%
Contains more Sucrose +122.5%
Contains more Glucose +2538.5%
Contains more Fructose +∞%
Bean raw
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
Corn raw
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 Starch +499.5%
Contains more Sucrose +122.5%
Contains more Glucose +2538.5%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean raw Corn raw Opinion
Net carbs 47.05g 16.7g Bean raw
Protein 21.42g 3.27g Bean raw
Fats 1.23g 1.35g Corn raw
Carbs 62.55g 18.7g Bean raw
Calories 347kcal 86kcal Bean raw
Starch 34.17g 5.7g Bean raw
Fructose 0g 1.94g Corn raw
Sugar 2.11g 6.26g Bean raw
Fiber 15.5g 2g Bean raw
Calcium 113mg 2mg Bean raw
Iron 5.07mg 0.52mg Bean raw
Magnesium 176mg 37mg Bean raw
Phosphorus 411mg 89mg Bean raw
Potassium 1393mg 270mg Bean raw
Sodium 12mg 15mg Bean raw
Zinc 2.28mg 0.46mg Bean raw
Copper 0.893mg 0.054mg Bean raw
Manganese 1.148mg 0.163mg Bean raw
Selenium 27.9µg 0.6µg Bean raw
Vitamin A 0IU 187IU Corn raw
Vitamin A RAE 0µg 9µg Corn raw
Vitamin E 0.21mg 0.07mg Bean raw
Vitamin C 6.3mg 6.8mg Corn raw
Vitamin B1 0.713mg 0.155mg Bean raw
Vitamin B2 0.212mg 0.055mg Bean raw
Vitamin B3 1.174mg 1.77mg Corn raw
Vitamin B5 0.785mg 0.717mg Bean raw
Vitamin B6 0.474mg 0.093mg Bean raw
Folate 525µg 42µg Bean raw
Vitamin K 5.6µg 0.3µg Bean raw
Tryptophan 0.237mg 0.023mg Bean raw
Threonine 0.81mg 0.129mg Bean raw
Isoleucine 0.871mg 0.129mg Bean raw
Leucine 1.558mg 0.348mg Bean raw
Lysine 1.356mg 0.137mg Bean raw
Methionine 0.259mg 0.067mg Bean raw
Phenylalanine 1.095mg 0.15mg Bean raw
Valine 0.998mg 0.185mg Bean raw
Histidine 0.556mg 0.089mg Bean raw
Saturated Fat 0.235g 0.325g Bean raw
Monounsaturated Fat 0.229g 0.432g Corn raw
Polyunsaturated fat 0.407g 0.487g Corn raw
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

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

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
70%
Bean raw
18%
Corn raw
Minerals Daily Need Coverage Score
131%
Bean raw
17%
Corn raw

Comparison summary

Which food is cheaper?
Corn raw
Corn raw is cheaper (difference - $0.3)
Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 4.15g)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 0.09g)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.