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  6. Navy bean raw vs. Corn raw

Navy bean raw vs. Corn raw — In-Depth Nutrition Comparison

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Summary of differences between navy bean raw and corn raw

  • Corn raw has less copper, folate, vitamin B1, iron, magnesium, vitamin C, vitamin B2, manganese, and vitamin B6 than navy bean raw.
  • Navy bean raw covers your daily need for copper, 34% more than corn raw.
  • Navy bean raw has 4 times more vitamin B2 than corn raw. While navy bean raw has 0.215mg of vitamin B2, corn raw has only 0.055mg.
  • The glycemic index of corn raw is higher.

These are the specific foods used in this comparison Beans, navy, mature seeds, sprouted, raw and Corn, sweet, yellow, raw.

Infographic

Navy bean raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 MagnesiumMagnesium +173%
Contains more CalciumCalcium +650%
Contains more PotassiumPotassium +13.7%
Contains more IronIron +271.2%
Contains more CopperCopper +559.3%
Contains more ZincZinc +93.5%
Contains more PhosphorusPhosphorus +12.4%
Contains less SodiumSodium -13.3%
Contains more ManganeseManganese +150.3%
~equal in Selenium ~0.6µg

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.
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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
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 CVitamin C +176.5%
Contains more Vitamin B1Vitamin B1 +151.6%
Contains more Vitamin B2Vitamin B2 +290.9%
Contains more Vitamin B5Vitamin B5 +15.1%
Contains more Vitamin B6Vitamin B6 +105.4%
Contains more FolateFolate +214.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +45.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Corn raw DV% diff.
Copper 0.356mg 0.054mg 34%
Folate 132µg 42µg 23%
Vitamin B1 0.39mg 0.155mg 20%
Iron 1.93mg 0.52mg 18%
Magnesium 101mg 37mg 15%
Vitamin C 18.8mg 6.8mg 13%
Vitamin B2 0.215mg 0.055mg 12%
Manganese 0.408mg 0.163mg 11%
Vitamin B6 0.191mg 0.093mg 8%
Fiber 2g 8%
Protein 6.15g 3.27g 6%
Choline 23mg 4%
Zinc 0.89mg 0.46mg 4%
Vitamin B3 1.22mg 1.77mg 3%
Carbs 13.05g 18.7g 2%
Starch 5.7g 2%
Phosphorus 100mg 89mg 2%
Fructose 1.94g 2%
Vitamin B5 0.825mg 0.717mg 2%
Monounsaturated fat 0.052g 0.432g 1%
Saturated fat 0.085g 0.325g 1%
Polyunsaturated fat 0.407g 0.487g 1%
Calories 67kcal 86kcal 1%
Fats 0.7g 1.35g 1%
Vitamin A 0µg 9µg 1%
Potassium 307mg 270mg 1%
Calcium 15mg 2mg 1%
Net carbs 13.05g 16.7g N/A
Sugar 6.26g N/A
Sodium 13mg 15mg 0%
Vitamin E 0.07mg 0%
Selenium 0.6µg 0.6µg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.064mg 0.023mg 0%
Threonine 0.258mg 0.129mg 0%
Isoleucine 0.273mg 0.129mg 0%
Leucine 0.442mg 0.348mg 0%
Lysine 0.35mg 0.137mg 0%
Methionine 0.064mg 0.067mg 0%
Phenylalanine 0.31mg 0.15mg 0%
Valine 0.316mg 0.185mg 0%
Histidine 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +88.1%
Contains more OtherOther +50.8%
Contains more FatsFats +92.9%
Contains more CarbsCarbs +43.3%
~equal in Water ~76.05g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 -73.8%
Contains more Mono. FatMonounsaturated fat +730.8%
Contains more Poly. FatPolyunsaturated fat +19.7%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.