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  6. Navy beans vs. Corn raw

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

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A recap on differences between Navy beans and Corn raw

  • Navy beans is higher in Fiber, Folate, Iron, Copper, Manganese, Phosphorus, Vitamin B1, and Calcium, yet Corn raw is higher in Vitamin B5, and Vitamin B3.
  • Navy beans covers your daily Fiber needs 34% more than Corn raw.
  • Navy beans contains 35 times more Calcium than Corn raw. While Navy beans contains 69mg of Calcium, Corn raw contains only 2mg.

Food varieties used in this article are Beans, navy, mature seeds, cooked, boiled, without salt and Corn, sweet, yellow, raw.

Infographic

Navy beans 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.
Navy beans
Navy beans
10
:
0
Corn raw
Corn raw
Contains more Calcium +3350%
Contains more Iron +353.8%
Contains more Magnesium +43.2%
Contains more Phosphorus +61.8%
Contains more Potassium +44.1%
Contains less Sodium -100%
Contains more Zinc +123.9%
Contains more Copper +288.9%
Contains more Manganese +223.3%
Contains more Selenium +383.3%
Navy beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
Contains more Calcium +3350%
Contains more Iron +353.8%
Contains more Magnesium +43.2%
Contains more Phosphorus +61.8%
Contains more Potassium +44.1%
Contains less Sodium -100%
Contains more Zinc +123.9%
Contains more Copper +288.9%
Contains more Manganese +223.3%
Contains more Selenium +383.3%

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.
Navy beans
Navy beans
5
:
5
Corn raw
Corn raw
Contains more Vitamin B1 +52.9%
Contains more Vitamin B2 +20%
Contains more Vitamin B6 +48.4%
Contains more Folate +233.3%
Contains more Vitamin K +100%
Contains more Vitamin A +∞%
Contains more Vitamin E +600%
Contains more Vitamin C +655.6%
Contains more Vitamin B3 +172.7%
Contains more Vitamin B5 +169.5%
Navy beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 2%
Corn raw
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 B1 +52.9%
Contains more Vitamin B2 +20%
Contains more Vitamin B6 +48.4%
Contains more Folate +233.3%
Contains more Vitamin K +100%
Contains more Vitamin A +∞%
Contains more Vitamin E +600%
Contains more Vitamin C +655.6%
Contains more Vitamin B3 +172.7%
Contains more Vitamin B5 +169.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy beans
Navy beans
3
:
2
Corn raw
Corn raw
Contains more Protein +151.7%
Contains more Carbs +39.3%
Contains more Other +104.8%
Contains more Fats +117.7%
Contains more Water +19.2%
Navy beans
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Corn raw
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 +151.7%
Contains more Carbs +39.3%
Contains more Other +104.8%
Contains more Fats +117.7%
Contains more Water +19.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy beans
Navy beans
2
:
1
Corn raw
Corn raw
Contains less Saturated Fat -69.8%
Contains more Monounsaturated Fat +204.2%
Equal in Polyunsaturated fat - 0.487
Navy beans
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
Corn raw
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Contains less Saturated Fat -69.8%
Contains more Monounsaturated Fat +204.2%
Equal in Polyunsaturated fat - 0.487

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Navy beans
Navy beans
1
:
3
Corn raw
Corn raw
Contains more Starch +170.2%
Contains more Sucrose +140.5%
Contains more Glucose +∞%
Contains more Fructose +∞%
Navy beans
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 raw
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +170.2%
Contains more Sucrose +140.5%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Navy beans Corn raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Navy beans Corn raw Opinion
Net carbs 15.55g 16.7g Corn raw
Protein 8.23g 3.27g Navy beans
Fats 0.62g 1.35g Corn raw
Carbs 26.05g 18.7g Navy beans
Calories 140kcal 86kcal Navy beans
Starch 15.4g 5.7g Navy beans
Fructose 0g 1.94g Corn raw
Sugar 0.37g 6.26g Navy beans
Fiber 10.5g 2g Navy beans
Calcium 69mg 2mg Navy beans
Iron 2.36mg 0.52mg Navy beans
Magnesium 53mg 37mg Navy beans
Phosphorus 144mg 89mg Navy beans
Potassium 389mg 270mg Navy beans
Sodium 0mg 15mg Navy beans
Zinc 1.03mg 0.46mg Navy beans
Copper 0.21mg 0.054mg Navy beans
Manganese 0.527mg 0.163mg Navy beans
Selenium 2.9µg 0.6µg Navy beans
Vitamin A 0IU 187IU Corn raw
Vitamin A RAE 0µg 9µg Corn raw
Vitamin E 0.01mg 0.07mg Corn raw
Vitamin C 0.9mg 6.8mg Corn raw
Vitamin B1 0.237mg 0.155mg Navy beans
Vitamin B2 0.066mg 0.055mg Navy beans
Vitamin B3 0.649mg 1.77mg Corn raw
Vitamin B5 0.266mg 0.717mg Corn raw
Vitamin B6 0.138mg 0.093mg Navy beans
Folate 140µg 42µg Navy beans
Vitamin K 0.6µg 0.3µg Navy beans
Tryptophan 0.1mg 0.023mg Navy beans
Threonine 0.289mg 0.129mg Navy beans
Isoleucine 0.387mg 0.129mg Navy beans
Leucine 0.7mg 0.348mg Navy beans
Lysine 0.52mg 0.137mg Navy beans
Methionine 0.111mg 0.067mg Navy beans
Phenylalanine 0.471mg 0.15mg Navy beans
Valine 0.504mg 0.185mg Navy beans
Histidine 0.206mg 0.089mg Navy beans
Saturated Fat 0.098g 0.325g Navy beans
Monounsaturated Fat 0.142g 0.432g Corn raw
Polyunsaturated fat 0.49g 0.487g Navy beans
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.177g 0.014g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy beans 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
20%
Navy beans
18%
Corn raw
Minerals Daily Need Coverage Score
43%
Navy beans
17%
Corn raw

Comparison summary

Which food is lower in Sugar?
Navy beans
Navy beans is lower in Sugar (difference - 5.89g)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 15mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 0.227g)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Navy beans
Navy beans is relatively richer in minerals
Which food is cheaper?
Corn raw
Corn raw is cheaper (difference - $0.1)
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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.