Navy beans vs. Corn raw — In-Depth Nutrition Comparison
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A recap on the differences between navy beans and corn raw
- Navy beans are 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 cover your daily fiber needs 34% more than corn raw.
- Navy beans contain 35 times more calcium than corn raw. While navy beans contain 69mg of calcium, corn raw contains only 2mg.
- The glycemic index of navy beans is lower.
Food varieties used in this article are Beans, navy, mature seeds, cooked, boiled, without salt and Corn, sweet, yellow, raw.
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.
| Contains more MagnesiumMagnesium | +43.2% |
| Contains more CalciumCalcium | +3350% |
| Contains more PotassiumPotassium | +44.1% |
| Contains more IronIron | +353.8% |
| Contains more CopperCopper | +288.9% |
| Contains more ZincZinc | +123.9% |
| Contains more PhosphorusPhosphorus | +61.8% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +223.3% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin B1Vitamin B1 | +52.9% |
| Contains more Vitamin B2Vitamin B2 | +20% |
| Contains more Vitamin B6Vitamin B6 | +48.4% |
| Contains more Vitamin KVitamin K | +100% |
| Contains more FolateFolate | +233.3% |
| Contains more CholineCholine | +94.3% |
| Contains more Vitamin CVitamin C | +655.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +600% |
| Contains more Vitamin B3Vitamin B3 | +172.7% |
| Contains more Vitamin B5Vitamin B5 | +169.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 10.5g | 2g | 34% |
| Folate | 140µg | 42µg | 25% |
| Iron | 2.36mg | 0.52mg | 23% |
| Copper | 0.21mg | 0.054mg | 17% |
| Manganese | 0.527mg | 0.163mg | 16% |
| Protein | 8.23g | 3.27g | 10% |
| Vitamin B5 | 0.266mg | 0.717mg | 9% |
| Phosphorus | 144mg | 89mg | 8% |
| Vitamin B1 | 0.237mg | 0.155mg | 7% |
| Vitamin B3 | 0.649mg | 1.77mg | 7% |
| Calcium | 69mg | 2mg | 7% |
| Vitamin C | 0.9mg | 6.8mg | 7% |
| Zinc | 1.03mg | 0.46mg | 5% |
| Potassium | 389mg | 270mg | 4% |
| Starch | 15.4g | 5.7g | 4% |
| Magnesium | 53mg | 37mg | 4% |
| Choline | 44.7mg | 23mg | 4% |
| Selenium | 2.9µg | 0.6µg | 4% |
| Vitamin B6 | 0.138mg | 0.093mg | 3% |
| Calories | 140kcal | 86kcal | 3% |
| Carbs | 26.05g | 18.7g | 2% |
| Fructose | 0g | 1.94g | 2% |
| Saturated fat | 0.098g | 0.325g | 1% |
| Monounsaturated fat | 0.142g | 0.432g | 1% |
| Vitamin B2 | 0.066mg | 0.055mg | 1% |
| Fats | 0.62g | 1.35g | 1% |
| Vitamin A | 0µg | 9µg | 1% |
| Sodium | 0mg | 15mg | 1% |
| Net carbs | 15.55g | 16.7g | N/A |
| Sugar | 0.37g | 6.26g | N/A |
| Vitamin E | 0.01mg | 0.07mg | 0% |
| Vitamin K | 0.6µg | 0.3µg | 0% |
| Polyunsaturated fat | 0.49g | 0.487g | 0% |
| Tryptophan | 0.1mg | 0.023mg | 0% |
| Threonine | 0.289mg | 0.129mg | 0% |
| Isoleucine | 0.387mg | 0.129mg | 0% |
| Leucine | 0.7mg | 0.348mg | 0% |
| Lysine | 0.52mg | 0.137mg | 0% |
| Methionine | 0.111mg | 0.067mg | 0% |
| Phenylalanine | 0.471mg | 0.15mg | 0% |
| Valine | 0.504mg | 0.185mg | 0% |
| Histidine | 0.206mg | 0.089mg | 0% |
| Omega-3 - ALA | 0.177g | 0.014g | N/A |
| Omega-6 - Linoleic acid | 0.468g | 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:
3.27 g
Fats:
1.35 g
Carbs:
18.7 g
Water:
76.05 g
Other:
0.63 g
| Contains more ProteinProtein | +151.7% |
| Contains more CarbsCarbs | +39.3% |
| Contains more OtherOther | +104.8% |
| Contains more FatsFats | +117.7% |
| Contains more WaterWater | +19.2% |
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
0.325 g
Monounsaturated fat:
Mono. Fat
0.432 g
Polyunsaturated fat:
Poly. Fat
0.487 g
| Contains less Sat. FatSaturated fat | -69.8% |
| Contains more Mono. FatMonounsaturated fat | +204.2% |
~equal in
Polyunsaturated fat
~0.487g
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:
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 StarchStarch | +170.2% |
| Contains more SucroseSucrose | +140.5% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g