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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.

Infographic

Navy beans vs Corn infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
Corn
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
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.
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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
Corn
5
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 18% 4.3% 1.8% 0% 23% 13% 32% 48% 32% 0% 1% 17% 16%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.139mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy beans Corn 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
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Corn
2
3% 21% 73%
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
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 g
Corn
2
17% 32% 51%
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
98% 2%
Starch: 15.4 g
Sucrose: 0.37 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Corn
4
61% 23% 7% 7%
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

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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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/nutrients
  2. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.