Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Bean vs. Corn raw — In-Depth Nutrition Comparison

Compare

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
7
:
Contains more Calcium +2400%
Contains more Phosphorus +16.9%
Contains less Sodium -93.3%
Contains more Zinc +204.3%
Contains more Copper +281.5%
Contains more Selenium +650%
Contains more Iron +79.3%
Contains more Magnesium +15.6%
Equal in Potassium - 270
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
Contains more Calcium +2400%
Contains more Phosphorus +16.9%
Contains less Sodium -93.3%
Contains more Zinc +204.3%
Contains more Copper +281.5%
Contains more Selenium +650%
Contains more Iron +79.3%
Contains more Magnesium +15.6%
Equal in Potassium - 270

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
4
:
Contains more Vitamin E +114.3%
Contains more Vitamin B6 +39.8%
Contains more Vitamin K +166.7%
Contains more Vitamin A +76.4%
Contains more Vitamin C +119.4%
Contains more Vitamin B3 +311.6%
Contains more Folate +75%
Equal in Vitamin B1 - 0.155
Equal in Vitamin B2 - 0.055
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%
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 +114.3%
Contains more Vitamin B6 +39.8%
Contains more Vitamin K +166.7%
Contains more Vitamin A +76.4%
Contains more Vitamin C +119.4%
Contains more Vitamin B3 +311.6%
Contains more Folate +75%
Equal in Vitamin B1 - 0.155
Equal in Vitamin B2 - 0.055

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
3
:
Contains more Protein +46.8%
Contains more Other +171.4%
Contains more Fats +237.5%
Equal in Carbs - 18.7
Equal in Water - 76.05
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 Protein +46.8%
Contains more Other +171.4%
Contains more Fats +237.5%
Equal in Carbs - 18.7
Equal in Water - 76.05

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
1
:
Contains less Saturated Fat -68.3%
Contains more Monounsaturated Fat +1134.3%
Contains more Polyunsaturated fat +183.1%
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Contains less Saturated Fat -68.3%
Contains more Monounsaturated Fat +1134.3%
Contains more Polyunsaturated 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
Net carbs 14.99g 16.7g Corn raw
Protein 4.8g 3.27g Bean
Fats 0.4g 1.35g Corn raw
Carbs 20.49g 18.7g Bean
Calories 105kcal 86kcal Bean
Starch 5.7g Corn raw
Fructose 1.94g Corn raw
Sugar 7.78g 6.26g Corn raw
Fiber 5.5g 2g Bean
Calcium 50mg 2mg Bean
Iron 0.29mg 0.52mg Corn raw
Magnesium 32mg 37mg Corn raw
Phosphorus 104mg 89mg Bean
Potassium 296mg 270mg Bean
Sodium 1mg 15mg Bean
Zinc 1.4mg 0.46mg Bean
Copper 0.206mg 0.054mg Bean
Manganese 0.163mg Corn raw
Selenium 4.5µg 0.6µg Bean
Vitamin A 106IU 187IU Corn raw
Vitamin A RAE 5µg 9µg Corn raw
Vitamin E 0.15mg 0.07mg Bean
Vitamin C 3.1mg 6.8mg Corn raw
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
Folate 24µg 42µg Corn raw
Vitamin K 0.8µg 0.3µg Bean
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
Saturated Fat 0.103g 0.325g Bean
Monounsaturated Fat 0.035g 0.432g Corn raw
Polyunsaturated fat 0.172g 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 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.