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Navy bean vs Corn raw - In-Depth Nutrition Comparison

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Summary of differences between Navy bean and Corn raw

  • Corn raw has less Copper, Folate, Vitamin B1, Iron, Magnesium, Vitamin C, Vitamin B2, Manganese, and Vitamin B6 than Navy bean.
  • Navy bean covers your daily need of Copper 34% more than Corn raw.
  • Navy bean has 4 times more Vitamin B2 than Corn raw. While Navy bean has 0.215mg of Vitamin B2, Corn raw has only 0.055mg.

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

Infographic

Navy bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Navy bean
Navy bean
8
:
0
Corn raw
Corn raw
Contains more Calcium +650%
Contains more Iron +271.2%
Contains more Magnesium +173%
Contains more Phosphorus +12.4%
Contains more Potassium +13.7%
Contains less Sodium -13.3%
Contains more Zinc +93.5%
Contains more Copper +559.3%
Navy bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Contains more Calcium +650%
Contains more Iron +271.2%
Contains more Magnesium +173%
Contains more Phosphorus +12.4%
Contains more Potassium +13.7%
Contains less Sodium -13.3%
Contains more Zinc +93.5%
Contains more Copper +559.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Navy bean
Navy bean
6
:
4
Corn raw
Corn raw
Contains more Vitamin C +176.5%
Contains more Vitamin B1 +151.6%
Contains more Vitamin B2 +290.9%
Contains more Vitamin B5 +15.1%
Contains more Vitamin B6 +105.4%
Contains more Folate +214.3%
Contains more Vitamin A +4575%
Contains more Vitamin B3 +45.1%
Navy bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
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 C +176.5%
Contains more Vitamin B1 +151.6%
Contains more Vitamin B2 +290.9%
Contains more Vitamin B5 +15.1%
Contains more Vitamin B6 +105.4%
Contains more Folate +214.3%
Contains more Vitamin A +4575%
Contains more Vitamin B3 +45.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy bean
Navy bean
3
:
2
Corn raw
Corn raw
Contains more Protein +88.1%
Contains more Other +50.8%
Contains more Fats +92.9%
Contains more Carbs +43.3%
Equal in Water - 76.05
Navy bean
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +88.1%
Contains more Other +50.8%
Contains more Fats +92.9%
Contains more Carbs +43.3%
Equal in Water - 76.05

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy bean
Navy bean
1
:
2
Corn raw
Corn raw
Contains less Saturated Fat -73.8%
Contains more Monounsaturated Fat +730.8%
Contains more Polyunsaturated fat +19.7%
Navy bean
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 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 -73.8%
Contains more Monounsaturated Fat +730.8%
Contains more Polyunsaturated fat +19.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Navy bean Corn raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Navy bean Corn raw Opinion
Net carbs 13.05g 16.7g Corn raw
Protein 6.15g 3.27g Navy bean
Fats 0.7g 1.35g Corn raw
Carbs 13.05g 18.7g Corn raw
Calories 67kcal 86kcal Corn raw
Starch 5.7g Corn raw
Fructose 1.94g Corn raw
Sugar 6.26g Navy bean
Fiber 2g Corn raw
Calcium 15mg 2mg Navy bean
Iron 1.93mg 0.52mg Navy bean
Magnesium 101mg 37mg Navy bean
Phosphorus 100mg 89mg Navy bean
Potassium 307mg 270mg Navy bean
Sodium 13mg 15mg Navy bean
Zinc 0.89mg 0.46mg Navy bean
Copper 0.356mg 0.054mg Navy bean
Vitamin A 4IU 187IU Corn raw
Vitamin A RAE 0µg 9µg Corn raw
Vitamin E 0.07mg Corn raw
Vitamin C 18.8mg 6.8mg Navy bean
Vitamin B1 0.39mg 0.155mg Navy bean
Vitamin B2 0.215mg 0.055mg Navy bean
Vitamin B3 1.22mg 1.77mg Corn raw
Vitamin B5 0.825mg 0.717mg Navy bean
Vitamin B6 0.191mg 0.093mg Navy bean
Folate 132µg 42µg Navy bean
Vitamin K 0.3µg Corn raw
Tryptophan 0.064mg 0.023mg Navy bean
Threonine 0.258mg 0.129mg Navy bean
Isoleucine 0.273mg 0.129mg Navy bean
Leucine 0.442mg 0.348mg Navy bean
Lysine 0.35mg 0.137mg Navy bean
Methionine 0.064mg 0.067mg Corn raw
Phenylalanine 0.31mg 0.15mg Navy bean
Valine 0.316mg 0.185mg Navy bean
Histidine 0.172mg 0.089mg Navy bean
Saturated Fat 0.085g 0.325g Navy bean
Monounsaturated Fat 0.052g 0.432g Corn raw
Polyunsaturated fat 0.407g 0.487g Corn raw
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
35%
Navy bean
18%
Corn raw
Minerals Daily Need Coverage Score
45%
Navy bean
18%
Corn raw

Comparison summary

Which food is lower in Sugar?
Navy bean
Navy bean is lower in Sugar (difference - 6.26g)
Which food contains less Sodium?
Navy bean
Navy bean contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 0.24g)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Navy bean
Navy bean is relatively richer in minerals
Which food is cheaper?
Corn raw
Corn raw is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Navy bean - 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.