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Corn raw vs Bean - In-Depth Nutrition Comparison

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How are Corn raw and Bean different?

  • Bean has more Folate, Copper, Iron, Fiber, Selenium, Vitamin B1, Phosphorus, Manganese, Magnesium, and Potassium than Corn raw.
  • Daily need coverage for Folate from Bean is 121% higher.

Corn, sweet, yellow, raw and Beans, pinto, mature seeds, raw are the varieties used in this article.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Corn raw
Corn raw
0
:
8
Bean
Bean
Contains more Calcium +5550%
Contains more Iron +875%
Contains more Magnesium +375.7%
Contains more Phosphorus +361.8%
Contains more Potassium +415.9%
Contains less Sodium -20%
Contains more Zinc +395.7%
Contains more Copper +1553.7%
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Contains more Calcium +5550%
Contains more Iron +875%
Contains more Magnesium +375.7%
Contains more Phosphorus +361.8%
Contains more Potassium +415.9%
Contains less Sodium -20%
Contains more Zinc +395.7%
Contains more Copper +1553.7%

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
Corn raw
Corn raw
3
:
7
Bean
Bean
Contains more Vitamin A +∞%
Contains more Vitamin B3 +50.8%
Contains more Vitamin E +200%
Contains more Vitamin B1 +360%
Contains more Vitamin B2 +285.5%
Contains more Vitamin B6 +409.7%
Contains more Folate +1150%
Contains more Vitamin K +1766.7%
Equal in Vitamin C - 6.3
Equal in Vitamin B5 - 0.785
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 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +50.8%
Contains more Vitamin E +200%
Contains more Vitamin B1 +360%
Contains more Vitamin B2 +285.5%
Contains more Vitamin B6 +409.7%
Contains more Folate +1150%
Contains more Vitamin K +1766.7%
Equal in Vitamin C - 6.3
Equal in Vitamin B5 - 0.785

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn raw
Corn raw
2
:
3
Bean
Bean
Contains more Water +571.2%
Contains more Protein +555%
Contains more Carbs +234.5%
Contains more Other +450.8%
Equal in Fats - 1.23
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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more Water +571.2%
Contains more Protein +555%
Contains more Carbs +234.5%
Contains more Other +450.8%
Equal in Fats - 1.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn raw
Corn raw
2
:
1
Bean
Bean
Contains more Monounsaturated Fat +88.6%
Contains more Polyunsaturated fat +19.7%
Contains less Saturated Fat -27.7%
Corn raw
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Bean
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +88.6%
Contains more Polyunsaturated fat +19.7%
Contains less Saturated Fat -27.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Corn raw
Corn raw
2
:
2
Bean
Bean
Contains more Glucose +2538.5%
Contains more Fructose +∞%
Contains more Starch +499.5%
Contains more Sucrose +122.5%
Corn raw
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
Bean
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +2538.5%
Contains more Fructose +∞%
Contains more Starch +499.5%
Contains more Sucrose +122.5%

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.
Corn raw Bean
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Corn raw Bean Opinion
Net carbs 16.7g 47.05g Bean
Protein 3.27g 21.42g Bean
Fats 1.35g 1.23g Corn raw
Carbs 18.7g 62.55g Bean
Calories 86kcal 347kcal Bean
Starch 5.7g 34.17g Bean
Fructose 1.94g 0g Corn raw
Sugar 6.26g 2.11g Bean
Fiber 2g 15.5g Bean
Calcium 2mg 113mg Bean
Iron 0.52mg 5.07mg Bean
Magnesium 37mg 176mg Bean
Phosphorus 89mg 411mg Bean
Potassium 270mg 1393mg Bean
Sodium 15mg 12mg Bean
Zinc 0.46mg 2.28mg Bean
Copper 0.054mg 0.893mg Bean
Vitamin A 187IU 0IU Corn raw
Vitamin A RAE 9µg 0µg Corn raw
Vitamin E 0.07mg 0.21mg Bean
Vitamin C 6.8mg 6.3mg Corn raw
Vitamin B1 0.155mg 0.713mg Bean
Vitamin B2 0.055mg 0.212mg Bean
Vitamin B3 1.77mg 1.174mg Corn raw
Vitamin B5 0.717mg 0.785mg Bean
Vitamin B6 0.093mg 0.474mg Bean
Folate 42µg 525µg Bean
Vitamin K 0.3µg 5.6µg Bean
Tryptophan 0.023mg 0.237mg Bean
Threonine 0.129mg 0.81mg Bean
Isoleucine 0.129mg 0.871mg Bean
Leucine 0.348mg 1.558mg Bean
Lysine 0.137mg 1.356mg Bean
Methionine 0.067mg 0.259mg Bean
Phenylalanine 0.15mg 1.095mg Bean
Valine 0.185mg 0.998mg Bean
Histidine 0.089mg 0.556mg Bean
Saturated Fat 0.325g 0.235g Bean
Monounsaturated Fat 0.432g 0.229g Corn raw
Polyunsaturated fat 0.487g 0.407g 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 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
18%
Corn raw
70%
Bean
Minerals Daily Need Coverage Score
18%
Corn raw
126%
Bean

Comparison summary

Which food is cheaper?
Corn raw
Corn raw is cheaper (difference - $0.3)
Which food is lower in Sugar?
Bean
Bean is lower in Sugar (difference - 4.15g)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.09g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. 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/175199/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.