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Corn raw vs. Beans — In-Depth Nutrition Comparison

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What are the main differences between corn raw and beans?

  • Corn raw is richer in vitamin B3, while beans are higher in copper, fiber, zinc, and selenium.
  • Beans' daily need coverage for copper is 17% higher.
  • Beans have 4 times less vitamin B3 than corn raw. Corn raw has 1.77mg of vitamin B3, while beans have 0.43mg.
  • Corn raw has a higher glycemic index (52) than beans (33).

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

Infographic

Corn raw vs Beans 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Beans
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more MagnesiumMagnesium +15.6%
Contains more IronIron +79.3%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +2400%
Contains more CopperCopper +281.5%
Contains more ZincZinc +204.3%
Contains more PhosphorusPhosphorus +16.9%
Contains less SodiumSodium -93.3%
Contains more SeleniumSelenium +650%
~equal in Potassium ~296mg

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Beans
4
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin CVitamin C +119.4%
Contains more Vitamin AVitamin A +80%
Contains more Vitamin B3Vitamin B3 +311.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +75%
Contains more Vitamin EVitamin E +114.3%
Contains more Vitamin B6Vitamin B6 +39.8%
Contains more Vitamin KVitamin K +166.7%
Contains more CholineCholine +33.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.15mg
~equal in Vitamin B2 ~0.06mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn raw Beans DV% diff.
Copper 0.054mg 0.206mg 17%
Fiber 2g 5.5g 14%
Vitamin B5 0.717mg 14%
Zinc 0.46mg 1.4mg 9%
Vitamin B3 1.77mg 0.43mg 8%
Selenium 0.6µg 4.5µg 7%
Manganese 0.163mg 7%
Folate 42µg 24µg 5%
Calcium 2mg 50mg 5%
Vitamin C 6.8mg 3.1mg 4%
Protein 3.27g 4.8g 3%
Iron 0.52mg 0.29mg 3%
Vitamin B6 0.093mg 0.13mg 3%
Fructose 1.94g 2%
Starch 5.7g 2%
Polyunsaturated fat 0.487g 0.172g 2%
Phosphorus 89mg 104mg 2%
Choline 23mg 30.8mg 1%
Saturated fat 0.325g 0.103g 1%
Calories 86kcal 105kcal 1%
Vitamin E 0.07mg 0.15mg 1%
Sodium 15mg 1mg 1%
Potassium 270mg 296mg 1%
Magnesium 37mg 32mg 1%
Carbs 18.7g 20.49g 1%
Fats 1.35g 0.4g 1%
Monounsaturated fat 0.432g 0.035g 1%
Net carbs 16.7g 14.99g N/A
Sugar 6.26g 7.78g N/A
Vitamin A 9µg 5µg 0%
Vitamin B1 0.155mg 0.15mg 0%
Vitamin B2 0.055mg 0.06mg 0%
Vitamin K 0.3µg 0.8µg 0%
Tryptophan 0.023mg 0%
Threonine 0.129mg 0%
Isoleucine 0.129mg 0%
Leucine 0.348mg 0%
Lysine 0.137mg 0%
Methionine 0.067mg 0%
Phenylalanine 0.15mg 0%
Valine 0.185mg 0%
Histidine 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
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Beans
3
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 FatsFats +237.5%
Contains more ProteinProtein +46.8%
Contains more OtherOther +171.4%
~equal in Carbs ~20.49g
~equal in Water ~72.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +1134.3%
Contains more Poly. FatPolyunsaturated fat +183.1%
Contains less Sat. FatSaturated fat -68.3%

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. Beans - 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.