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  6. Corn raw vs. Bean

Corn raw vs. Bean — In-Depth Nutrition Comparison

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What are the main differences between Corn raw and Bean?

  • Corn raw is richer in Vitamin B3, while Bean is higher in Copper, Fiber, Zinc, and Selenium.
  • Bean's daily need coverage for Copper is 17% higher.
  • Bean has 4 times less Vitamin B3 than Corn raw. Corn raw has 1.77mg of Vitamin B3, while Bean has 0.43mg.

We used Corn, sweet, yellow, raw and Beans, baked, canned, no salt added types in this comparison.

Infographic

Corn raw vs Bean 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.
Corn raw
Corn raw
3
:
7
Bean
Bean
Contains more Iron +79.3%
Contains more Magnesium +15.6%
Contains more Calcium +2400%
Contains more Phosphorus +16.9%
Contains less Sodium -93.3%
Contains more Zinc +204.3%
Contains more Copper +281.5%
Contains more Selenium +650%
Equal in Potassium - 296
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Iron +79.3%
Contains more Magnesium +15.6%
Contains more Calcium +2400%
Contains more Phosphorus +16.9%
Contains less Sodium -93.3%
Contains more Zinc +204.3%
Contains more Copper +281.5%
Contains more Selenium +650%
Equal in Potassium - 296

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.
Corn raw
Corn raw
6
:
4
Bean
Bean
Contains more Vitamin A +76.4%
Contains more Vitamin C +119.4%
Contains more Vitamin B3 +311.6%
Contains more Folate +75%
Contains more Vitamin E +114.3%
Contains more Vitamin B6 +39.8%
Contains more Vitamin K +166.7%
Equal in Vitamin B1 - 0.15
Equal in Vitamin B2 - 0.06
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%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin A +76.4%
Contains more Vitamin C +119.4%
Contains more Vitamin B3 +311.6%
Contains more Folate +75%
Contains more Vitamin E +114.3%
Contains more Vitamin B6 +39.8%
Contains more Vitamin K +166.7%
Equal in Vitamin B1 - 0.15
Equal in Vitamin B2 - 0.06

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn raw
Corn raw
2
:
3
Bean
Bean
Contains more Fats +237.5%
Contains more Protein +46.8%
Contains more Other +171.4%
Equal in Carbs - 20.49
Equal in Water - 72.6
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
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Fats +237.5%
Contains more Protein +46.8%
Contains more Other +171.4%
Equal in Carbs - 20.49
Equal in Water - 72.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn raw
Corn raw
2
:
1
Bean
Bean
Contains more Monounsaturated Fat +1134.3%
Contains more Polyunsaturated fat +183.1%
Contains less Saturated Fat -68.3%
Corn raw
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains more Monounsaturated Fat +1134.3%
Contains more Polyunsaturated fat +183.1%
Contains less Saturated Fat -68.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Corn raw Bean Opinion
Net carbs 16.7g 14.99g Corn raw
Protein 3.27g 4.8g Bean
Fats 1.35g 0.4g Corn raw
Carbs 18.7g 20.49g Bean
Calories 86kcal 105kcal Bean
Starch 5.7g Corn raw
Fructose 1.94g Corn raw
Sugar 6.26g 7.78g Corn raw
Fiber 2g 5.5g Bean
Calcium 2mg 50mg Bean
Iron 0.52mg 0.29mg Corn raw
Magnesium 37mg 32mg Corn raw
Phosphorus 89mg 104mg Bean
Potassium 270mg 296mg Bean
Sodium 15mg 1mg Bean
Zinc 0.46mg 1.4mg Bean
Copper 0.054mg 0.206mg Bean
Manganese 0.163mg Corn raw
Selenium 0.6µg 4.5µg Bean
Vitamin A 187IU 106IU Corn raw
Vitamin A RAE 9µg 5µg Corn raw
Vitamin E 0.07mg 0.15mg Bean
Vitamin C 6.8mg 3.1mg Corn raw
Vitamin B1 0.155mg 0.15mg Corn raw
Vitamin B2 0.055mg 0.06mg Bean
Vitamin B3 1.77mg 0.43mg Corn raw
Vitamin B5 0.717mg Corn raw
Vitamin B6 0.093mg 0.13mg Bean
Folate 42µg 24µg Corn raw
Vitamin K 0.3µg 0.8µg Bean
Tryptophan 0.023mg Corn raw
Threonine 0.129mg Corn raw
Isoleucine 0.129mg Corn raw
Leucine 0.348mg Corn raw
Lysine 0.137mg Corn raw
Methionine 0.067mg Corn raw
Phenylalanine 0.15mg Corn raw
Valine 0.185mg Corn raw
Histidine 0.089mg Corn raw
Saturated Fat 0.325g 0.103g Bean
Monounsaturated Fat 0.432g 0.035g Corn raw
Polyunsaturated fat 0.487g 0.172g 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
Corn raw Bean
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
18%
Corn raw
11%
Bean
Minerals Daily Need Coverage Score
17%
Corn raw
25%
Bean

Comparison summary

Which food is lower in Sugar?
Corn raw
Corn raw is lower in Sugar (difference - 1.52g)
Which food is cheaper?
Corn raw
Corn raw is cheaper (difference - $0.3)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.222g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 19)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.