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Bean vs Corn raw - In-Depth Nutrition Comparison

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How are Bean and Corn raw different?

  • Bean has more Folate, Copper, Iron, Fiber, Selenium, Vitamin B1, Phosphorus, Manganese, Magnesium, and Potassium than Corn raw.
  • Daily need coverage for Folate from Bean is 121% higher.
  • Bean contains 47 times more Selenium than Corn raw. While Bean 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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
Bean
8
:
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%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
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%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
Bean
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
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
Bean
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
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
Bean
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
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
Bean
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
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 most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bean 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 Corn raw Opinion
Net carbs 47.05g 16.7g Bean
Protein 21.42g 3.27g Bean
Fats 1.23g 1.35g Corn raw
Carbs 62.55g 18.7g Bean
Calories 347kcal 86kcal Bean
Starch 34.17g 5.7g Bean
Fructose 0g 1.94g Corn raw
Sugar 2.11g 6.26g Bean
Fiber 15.5g 2g Bean
Calcium 113mg 2mg Bean
Iron 5.07mg 0.52mg Bean
Magnesium 176mg 37mg Bean
Phosphorus 411mg 89mg Bean
Potassium 1393mg 270mg Bean
Sodium 12mg 15mg Bean
Zinc 2.28mg 0.46mg Bean
Copper 0.893mg 0.054mg Bean
Vitamin A 0IU 187IU Corn raw
Vitamin A RAE 0µg 9µg Corn raw
Vitamin E 0.21mg 0.07mg Bean
Vitamin C 6.3mg 6.8mg Corn raw
Vitamin B1 0.713mg 0.155mg Bean
Vitamin B2 0.212mg 0.055mg Bean
Vitamin B3 1.174mg 1.77mg Corn raw
Vitamin B5 0.785mg 0.717mg Bean
Vitamin B6 0.474mg 0.093mg Bean
Folate 525µg 42µg Bean
Vitamin K 5.6µg 0.3µg Bean
Tryptophan 0.237mg 0.023mg Bean
Threonine 0.81mg 0.129mg Bean
Isoleucine 0.871mg 0.129mg Bean
Leucine 1.558mg 0.348mg Bean
Lysine 1.356mg 0.137mg Bean
Methionine 0.259mg 0.067mg Bean
Phenylalanine 1.095mg 0.15mg Bean
Valine 0.998mg 0.185mg Bean
Histidine 0.556mg 0.089mg Bean
Saturated Fat 0.235g 0.325g Bean
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 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
70%
Bean
18%
Corn raw
Minerals Daily Need Coverage Score
126%
Bean
18%
Corn raw

Comparison summary

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

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bean - 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.