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  6. Bean vs. Corn raw

Bean vs. Corn raw — In-Depth Nutrition Comparison

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What are the main differences between Bean and Corn raw?

  • Bean is richer in Copper, Fiber, Zinc, and Selenium, while Corn raw is higher in Vitamin B3.
  • Bean's daily need coverage for Copper is 17% higher.
  • Corn raw has 25 times less Calcium than Bean. Bean has 50mg of Calcium, while Corn raw has 2mg.

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

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bean
Bean
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.
Bean
Bean
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% 6.4% 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% 11% 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 +76.4%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
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
Bean
Bean
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%

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 raw
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bean Corn raw Opinion
Calories 105kcal 86kcal Bean
Protein 4.8g 3.27g Bean
Fats 0.4g 1.35g Corn raw
Vitamin C 3.1mg 6.8mg Corn raw
Net carbs 14.99g 16.7g Corn raw
Carbs 20.49g 18.7g Bean
Magnesium 32mg 37mg Corn raw
Calcium 50mg 2mg Bean
Potassium 296mg 270mg Bean
Iron 0.29mg 0.52mg Corn raw
Sugar 7.78g 6.26g Corn raw
Fiber 5.5g 2g Bean
Copper 0.206mg 0.054mg Bean
Zinc 1.4mg 0.46mg Bean
Starch 5.7g Corn raw
Phosphorus 104mg 89mg Bean
Sodium 1mg 15mg Bean
Vitamin A 106IU 187IU Corn raw
Vitamin A 5µg 9µg Corn raw
Vitamin E 0.15mg 0.07mg Bean
Manganese 0.163mg Corn raw
Selenium 4.5µg 0.6µg Bean
Vitamin B1 0.15mg 0.155mg Corn raw
Vitamin B2 0.06mg 0.055mg Bean
Vitamin B3 0.43mg 1.77mg Corn raw
Vitamin B5 0.717mg Corn raw
Vitamin B6 0.13mg 0.093mg Bean
Vitamin K 0.8µg 0.3µg Bean
Folate 24µg 42µg Corn raw
Choline 30.8mg 23mg Bean
Saturated Fat 0.103g 0.325g Bean
Monounsaturated Fat 0.035g 0.432g Corn raw
Polyunsaturated fat 0.172g 0.487g Corn raw
Tryptophan 0.023mg Corn raw
Threonine 0.129mg Corn raw
Isoleucine 0.129mg Corn raw
Leucine 0.348mg Corn raw
Lysine 0.137mg Corn raw
Methionine 0.067mg Corn raw
Phenylalanine 0.15mg Corn raw
Valine 0.185mg Corn raw
Histidine 0.089mg Corn raw
Fructose 1.94g Corn raw
Omega-3 - ALA 0.014g Corn raw
Omega-6 - Linoleic acid 0.468g Corn raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Corn raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
11%
Bean
18%
Corn raw
Minerals Daily Need Coverage Score
25%
Bean
17%
Corn raw

Comparison summary

Which food is lower in Sugar?
Corn raw
Corn raw is lower in Sugar (difference - 1.52g)
Which food is cheaper?
Corn raw
Corn raw is cheaper (difference - $0.3)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.222g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 19)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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 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.