Navy beans vs. Corn — In-Depth Nutrition Comparison
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What are the main differences between navy beans and corn?
- Navy beans are richer in fiber, folate, iron, copper, manganese, vitamin B1, phosphorus, and calcium, while corn is higher in vitamin B5 and vitamin B3.
- Navy beans' daily need coverage for fiber is 32% higher.
- Corn has 23 times less calcium than navy beans. Navy beans have 69mg of calcium, while corn has 3mg.
- Corn has a higher glycemic index (52) than navy beans (39).
We used Beans, navy, mature seeds, cooked, boiled, without salt and Corn, sweet, yellow, cooked, boiled, drained, without salt types in this comparison.
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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.
| Contains more MagnesiumMagnesium | +103.8% |
| Contains more CalciumCalcium | +2200% |
| Contains more PotassiumPotassium | +78.4% |
| Contains more IronIron | +424.4% |
| Contains more CopperCopper | +328.6% |
| Contains more ZincZinc | +66.1% |
| Contains more PhosphorusPhosphorus | +87% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +215.6% |
| Contains more SeleniumSelenium | +1350% |
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.
| Contains more Vitamin B1Vitamin B1 | +154.8% |
| Contains more Vitamin B2Vitamin B2 | +15.8% |
| Contains more Vitamin KVitamin K | +50% |
| Contains more FolateFolate | +508.7% |
| Contains more CholineCholine | +53.6% |
| Contains more Vitamin CVitamin C | +511.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +800% |
| Contains more Vitamin B3Vitamin B3 | +159.3% |
| Contains more Vitamin B5Vitamin B5 | +197.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 10.5g | 2.4g | 32% |
| Folate | 140µg | 23µg | 29% |
| Iron | 2.36mg | 0.45mg | 24% |
| Copper | 0.21mg | 0.049mg | 18% |
| Manganese | 0.527mg | 0.167mg | 16% |
| Vitamin B1 | 0.237mg | 0.093mg | 12% |
| Vitamin B5 | 0.266mg | 0.792mg | 11% |
| Phosphorus | 144mg | 77mg | 10% |
| Protein | 8.23g | 3.41g | 10% |
| Calcium | 69mg | 3mg | 7% |
| Magnesium | 53mg | 26mg | 6% |
| Vitamin B3 | 0.649mg | 1.683mg | 6% |
| Potassium | 389mg | 218mg | 5% |
| Vitamin C | 0.9mg | 5.5mg | 5% |
| Selenium | 2.9µg | 0.2µg | 5% |
| Zinc | 1.03mg | 0.62mg | 4% |
| Choline | 44.7mg | 29.1mg | 3% |
| Starch | 15.4g | 7.17g | 3% |
| Calories | 140kcal | 96kcal | 2% |
| Carbs | 26.05g | 20.98g | 2% |
| Vitamin E | 0.01mg | 0.09mg | 1% |
| Fats | 0.62g | 1.5g | 1% |
| Fructose | 0g | 0.79g | 1% |
| Vitamin A | 0µg | 13µg | 1% |
| Monounsaturated fat | 0.142g | 0.374g | 1% |
| Polyunsaturated fat | 0.49g | 0.603g | 1% |
| Vitamin B2 | 0.066mg | 0.057mg | 1% |
| Net carbs | 15.55g | 18.58g | N/A |
| Sugar | 0.37g | 4.54g | N/A |
| Sodium | 0mg | 1mg | 0% |
| Vitamin B6 | 0.138mg | 0.139mg | 0% |
| Vitamin K | 0.6µg | 0.4µg | 0% |
| Saturated fat | 0.098g | 0.197g | 0% |
| Tryptophan | 0.1mg | 0.023mg | 0% |
| Threonine | 0.289mg | 0.133mg | 0% |
| Isoleucine | 0.387mg | 0.133mg | 0% |
| Leucine | 0.7mg | 0.358mg | 0% |
| Lysine | 0.52mg | 0.141mg | 0% |
| Methionine | 0.111mg | 0.069mg | 0% |
| Phenylalanine | 0.471mg | 0.155mg | 0% |
| Valine | 0.504mg | 0.191mg | 0% |
| Histidine | 0.206mg | 0.091mg | 0% |
| Omega-3 - ALA | 0.177g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.23 g
Fats:
0.62 g
Carbs:
26.05 g
Water:
63.81 g
Other:
1.29 g
Protein:
3.41 g
Fats:
1.5 g
Carbs:
20.98 g
Water:
73.41 g
Other:
0.7 g
| Contains more ProteinProtein | +141.3% |
| Contains more CarbsCarbs | +24.2% |
| Contains more OtherOther | +84.3% |
| Contains more FatsFats | +141.9% |
| Contains more WaterWater | +15% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.098 g
Monounsaturated fat:
Mono. Fat
0.142 g
Polyunsaturated fat:
Poly. Fat
0.49 g
Saturated fat:
Sat. Fat
0.197 g
Monounsaturated fat:
Mono. Fat
0.374 g
Polyunsaturated fat:
Poly. Fat
0.603 g
| Contains less Sat. FatSaturated fat | -50.3% |
| Contains more Mono. FatMonounsaturated fat | +163.4% |
| Contains more Poly. FatPolyunsaturated fat | +23.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
15.4 g
Sucrose:
0.37 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
7.17 g
Sucrose:
2.74 g
Glucose:
0.84 g
Fructose:
0.79 g
Lactose:
0 g
Maltose:
0.17 g
Galactose:
0 g
| Contains more StarchStarch | +114.8% |
| Contains more SucroseSucrose | +640.5% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
