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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

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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
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.
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%
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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy beans Corn raw 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
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
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 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
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 g
26% 35% 39%
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
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
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 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

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.