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  6. Green bean raw vs. Corn raw

Green bean raw vs. Corn raw — In-Depth Nutrition Comparison

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How are green bean raw and corn raw different?

  • Green bean raw is higher in vitamin K, vitamin A, iron, and vitamin C; however, corn raw is richer in vitamin B5, phosphorus, vitamin B3, and vitamin B1.
  • Daily need coverage for vitamin K for green bean raw is 36% higher.
  • Green bean raw contains 19 times more calcium than corn raw. While green bean raw contains 37mg of calcium, corn raw contains only 2mg.
  • Green bean raw has a lower glycemic index (20) than corn raw (52).

Beans, snap, green, raw and Corn, sweet, yellow, raw are the varieties used in this article.

Infographic

Green bean raw 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
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 CalciumCalcium +1750%
Contains more IronIron +98.1%
Contains more CopperCopper +27.8%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +32.5%
Contains more MagnesiumMagnesium +48%
Contains more PotassiumPotassium +28%
Contains more ZincZinc +91.7%
Contains more PhosphorusPhosphorus +134.2%
~equal in Selenium ~0.6µg

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
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 CVitamin C +79.4%
Contains more Vitamin AVitamin A +288.9%
Contains more Vitamin EVitamin E +485.7%
Contains more Vitamin B2Vitamin B2 +89.1%
Contains more Vitamin B6Vitamin B6 +51.6%
Contains more Vitamin KVitamin K +14233.3%
Contains more Vitamin B1Vitamin B1 +89%
Contains more Vitamin B3Vitamin B3 +141.1%
Contains more Vitamin B5Vitamin B5 +218.7%
Contains more FolateFolate +27.3%
Contains more CholineCholine +50.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green bean raw Corn raw DV% diff.
Vitamin K 43µg 0.3µg 36%
Vitamin B5 0.225mg 0.717mg 10%
Phosphorus 38mg 89mg 7%
Vitamin C 12.2mg 6.8mg 6%
Vitamin B3 0.734mg 1.77mg 6%
Iron 1.03mg 0.52mg 6%
Vitamin B1 0.082mg 0.155mg 6%
Vitamin B2 0.104mg 0.055mg 4%
Vitamin B6 0.141mg 0.093mg 4%
Carbs 6.97g 18.7g 4%
Calcium 37mg 2mg 4%
Protein 1.83g 3.27g 3%
Vitamin A 35µg 9µg 3%
Calories 31kcal 86kcal 3%
Magnesium 25mg 37mg 3%
Fiber 2.7g 2g 3%
Starch 0.88g 5.7g 2%
Folate 33µg 42µg 2%
Copper 0.069mg 0.054mg 2%
Vitamin E 0.41mg 0.07mg 2%
Manganese 0.216mg 0.163mg 2%
Polyunsaturated fat 0.113g 0.487g 2%
Potassium 211mg 270mg 2%
Zinc 0.24mg 0.46mg 2%
Fats 0.22g 1.35g 2%
Fructose 1.39g 1.94g 1%
Monounsaturated fat 0.01g 0.432g 1%
Saturated fat 0.05g 0.325g 1%
Choline 15.3mg 23mg 1%
Net carbs 4.27g 16.7g N/A
Sugar 3.26g 6.26g N/A
Sodium 6mg 15mg 0%
Selenium 0.6µg 0.6µg 0%
Tryptophan 0.019mg 0.023mg 0%
Threonine 0.079mg 0.129mg 0%
Isoleucine 0.066mg 0.129mg 0%
Leucine 0.112mg 0.348mg 0%
Lysine 0.088mg 0.137mg 0%
Methionine 0.022mg 0.067mg 0%
Phenylalanine 0.067mg 0.15mg 0%
Valine 0.09mg 0.185mg 0%
Histidine 0.034mg 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 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 WaterWater +18.8%
Contains more ProteinProtein +78.7%
Contains more FatsFats +513.6%
Contains more CarbsCarbs +168.3%
~equal in Other ~0.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 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 -84.6%
Contains more Mono. FatMonounsaturated fat +4220%
Contains more Poly. FatPolyunsaturated fat +331%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
21% 9% 36% 34%
Starch: 0.88 g
Sucrose: 0.36 g
Glucose: 1.51 g
Fructose: 1.39 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 +547.7%
Contains more SucroseSucrose +147.2%
Contains more GlucoseGlucose +127.2%
Contains more FructoseFructose +39.6%
~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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.