Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Beans
  5. Compare
  6. Beans vs. Corn raw

Beans vs. Corn raw — In-Depth Nutrition Comparison

Compare

What are the main differences between beans and corn raw?

  • Beans are richer in copper, fiber, zinc, and selenium, while corn raw is higher in vitamin B3.
  • Beans' daily need coverage for copper is 17% higher.
  • Corn raw has 25 times less calcium than beans. Beans have 50mg of calcium, while corn raw has 2mg.
  • Corn raw has a higher glycemic index (52) than beans (33).

We used Beans, baked, canned, no salt added and Corn, sweet, yellow, raw types in this comparison.

Infographic

Beans 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.
Beans
Beans
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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 CalciumCalcium +2400%
Contains more CopperCopper +281.5%
Contains more ZincZinc +204.3%
Contains more PhosphorusPhosphorus +16.9%
Contains less SodiumSodium -93.3%
Contains more SeleniumSelenium +650%
Contains more MagnesiumMagnesium +15.6%
Contains more IronIron +79.3%
~equal in Potassium ~270mg

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.
Beans
Beans
4
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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 +114.3%
Contains more Vitamin B6Vitamin B6 +39.8%
Contains more Vitamin KVitamin K +166.7%
Contains more CholineCholine +33.9%
Contains more Vitamin CVitamin C +119.4%
Contains more Vitamin AVitamin A +80%
Contains more Vitamin B3Vitamin B3 +311.6%
Contains more FolateFolate +75%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.155mg
~equal in Vitamin B2 ~0.055mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Corn raw DV% diff.
Copper 0.206mg 0.054mg 17%
Fiber 5.5g 2g 14%
Vitamin B5 0.717mg 14%
Zinc 1.4mg 0.46mg 9%
Vitamin B3 0.43mg 1.77mg 8%
Selenium 4.5µg 0.6µg 7%
Manganese 0.163mg 7%
Folate 24µg 42µg 5%
Calcium 50mg 2mg 5%
Vitamin C 3.1mg 6.8mg 4%
Protein 4.8g 3.27g 3%
Iron 0.29mg 0.52mg 3%
Vitamin B6 0.13mg 0.093mg 3%
Fructose 1.94g 2%
Starch 5.7g 2%
Polyunsaturated fat 0.172g 0.487g 2%
Phosphorus 104mg 89mg 2%
Choline 30.8mg 23mg 1%
Saturated fat 0.103g 0.325g 1%
Calories 105kcal 86kcal 1%
Vitamin E 0.15mg 0.07mg 1%
Sodium 1mg 15mg 1%
Potassium 296mg 270mg 1%
Magnesium 32mg 37mg 1%
Carbs 20.49g 18.7g 1%
Fats 0.4g 1.35g 1%
Monounsaturated fat 0.035g 0.432g 1%
Net carbs 14.99g 16.7g N/A
Sugar 7.78g 6.26g N/A
Vitamin A 5µg 9µg 0%
Vitamin B1 0.15mg 0.155mg 0%
Vitamin B2 0.06mg 0.055mg 0%
Vitamin K 0.8µg 0.3µg 0%
Tryptophan 0.023mg 0%
Threonine 0.129mg 0%
Isoleucine 0.129mg 0%
Leucine 0.348mg 0%
Lysine 0.137mg 0%
Methionine 0.067mg 0%
Phenylalanine 0.15mg 0%
Valine 0.185mg 0%
Histidine 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
Beans
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 +46.8%
Contains more OtherOther +171.4%
Contains more FatsFats +237.5%
~equal in Carbs ~18.7g
~equal in Water ~76.05g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 -68.3%
Contains more Mono. FatMonounsaturated fat +1134.3%
Contains more Poly. FatPolyunsaturated fat +183.1%

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