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Bean vs. Corn — In-Depth Nutrition Comparison

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What are the differences between Bean and Corn?

  • Bean is higher in Copper, Fiber, Selenium, and Zinc, however, Corn is richer in Vitamin B3.
  • Bean's daily need coverage for Copper is 17% more.
  • Corn contains 23 times less Selenium than Bean. Bean contains 4.5µg of Selenium, while Corn contains 0.2µg.
  • Corn has less Sugar.

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

Infographic

Bean 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.
Bean
Bean
7
:
2
Corn
Corn
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%
Contains more Iron +55.2%
Equal in Sodium - 1
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Corn
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 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%
Contains more Iron +55.2%
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.
Bean
Bean
5
:
5
Corn
Corn
Contains more Vitamin E +66.7%
Contains more Vitamin B1 +61.3%
Contains more Vitamin K +100%
Contains more Vitamin A +148.1%
Contains more Vitamin C +77.4%
Contains more Vitamin B3 +291.4%
Equal in Vitamin B2 - 0.057
Equal in Vitamin B6 - 0.139
Equal in Folate - 23
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%
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%
Contains more Vitamin E +66.7%
Contains more Vitamin B1 +61.3%
Contains more Vitamin K +100%
Contains more Vitamin A +148.1%
Contains more Vitamin C +77.4%
Contains more Vitamin B3 +291.4%
Equal in Vitamin B2 - 0.057
Equal in Vitamin B6 - 0.139
Equal in Folate - 23

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
2
:
3
Corn
Corn
Contains more Protein +40.8%
Contains more Other +144.3%
Contains more Fats +275%
Equal in Carbs - 20.98
Equal in Water - 73.41
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
Corn
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 +40.8%
Contains more Other +144.3%
Contains more Fats +275%
Equal in Carbs - 20.98
Equal in Water - 73.41

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean Corn
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 Bean Corn Opinion
Net carbs 14.99g 18.58g Corn
Protein 4.8g 3.41g Bean
Fats 0.4g 1.5g Corn
Carbs 20.49g 20.98g Corn
Calories 105kcal 96kcal Bean
Starch 7.17g Corn
Fructose 0.79g Corn
Sugar 7.78g 4.54g Corn
Fiber 5.5g 2.4g Bean
Calcium 50mg 3mg Bean
Iron 0.29mg 0.45mg Corn
Magnesium 32mg 26mg Bean
Phosphorus 104mg 77mg Bean
Potassium 296mg 218mg Bean
Sodium 1mg 1mg
Zinc 1.4mg 0.62mg Bean
Copper 0.206mg 0.049mg Bean
Manganese 0.167mg Corn
Selenium 4.5µg 0.2µg Bean
Vitamin A 106IU 263IU Corn
Vitamin A RAE 5µg 13µg Corn
Vitamin E 0.15mg 0.09mg Bean
Vitamin C 3.1mg 5.5mg Corn
Vitamin B1 0.15mg 0.093mg Bean
Vitamin B2 0.06mg 0.057mg Bean
Vitamin B3 0.43mg 1.683mg Corn
Vitamin B5 0.792mg Corn
Vitamin B6 0.13mg 0.139mg Corn
Folate 24µg 23µg Bean
Vitamin K 0.8µg 0.4µg 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 0.103g 0.197g Bean
Monounsaturated Fat 0.035g 0.374g Corn
Polyunsaturated fat 0.172g 0.603g Corn

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Corn
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
11%
Bean
17%
Corn
Minerals Daily Need Coverage Score
25%
Bean
14%
Corn

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