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  6. Corn raw vs. Bean raw

Corn raw vs. Bean raw — In-Depth Nutrition Comparison

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How are Corn raw and Bean raw different?

  • Bean raw has more Folate, Copper, Iron, Fiber, Selenium, Vitamin B1, Phosphorus, Manganese, Magnesium, and Potassium than Corn raw.
  • Daily need coverage for Folate from Bean raw 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 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more MagnesiumMagnesium +375.7%
Contains more CalciumCalcium +5550%
Contains more PotassiumPotassium +415.9%
Contains more IronIron +875%
Contains more CopperCopper +1553.7%
Contains more ZincZinc +395.7%
Contains more PhosphorusPhosphorus +361.8%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +604.3%
Contains more SeleniumSelenium +4550%

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% 11% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +50.8%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +360%
Contains more Vitamin B2Vitamin B2 +285.5%
Contains more Vitamin B6Vitamin B6 +409.7%
Contains more Vitamin KVitamin K +1766.7%
Contains more FolateFolate +1150%
Contains more CholineCholine +187.8%
~equal in Vitamin C ~6.3mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.785mg
~equal in Vitamin B12 ~0µg

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
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 WaterWater +571.2%
Contains more ProteinProtein +555%
Contains more CarbsCarbs +234.5%
Contains more OtherOther +450.8%
~equal in Fats ~1.23g

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
27% 26% 47%
Saturated Fat: Sat. Fat 0.235 g
Monounsaturated Fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated Fat +88.6%
Contains more Poly. FatPolyunsaturated fat +19.7%
Contains less Sat. FatSaturated Fat -27.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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 GlucoseGlucose +2538.5%
Contains more FructoseFructose +∞%
Contains more StarchStarch +499.5%
Contains more SucroseSucrose +122.5%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 raw
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 raw Opinion
Calories 86kcal 347kcal Bean raw
Protein 3.27g 21.42g Bean raw
Fats 1.35g 1.23g Corn raw
Vitamin C 6.8mg 6.3mg Corn raw
Net carbs 16.7g 47.05g Bean raw
Carbs 18.7g 62.55g Bean raw
Magnesium 37mg 176mg Bean raw
Calcium 2mg 113mg Bean raw
Potassium 270mg 1393mg Bean raw
Iron 0.52mg 5.07mg Bean raw
Sugar 6.26g 2.11g Bean raw
Fiber 2g 15.5g Bean raw
Copper 0.054mg 0.893mg Bean raw
Zinc 0.46mg 2.28mg Bean raw
Starch 5.7g 34.17g Bean raw
Phosphorus 89mg 411mg Bean raw
Sodium 15mg 12mg Bean raw
Vitamin A 187IU 0IU Corn raw
Vitamin A 9µg 0µg Corn raw
Vitamin E 0.07mg 0.21mg Bean raw
Manganese 0.163mg 1.148mg Bean raw
Selenium 0.6µg 27.9µg Bean raw
Vitamin B1 0.155mg 0.713mg Bean raw
Vitamin B2 0.055mg 0.212mg Bean raw
Vitamin B3 1.77mg 1.174mg Corn raw
Vitamin B5 0.717mg 0.785mg Bean raw
Vitamin B6 0.093mg 0.474mg Bean raw
Vitamin K 0.3µg 5.6µg Bean raw
Folate 42µg 525µg Bean raw
Choline 23mg 66.2mg Bean raw
Saturated Fat 0.325g 0.235g Bean raw
Monounsaturated Fat 0.432g 0.229g Corn raw
Polyunsaturated fat 0.487g 0.407g Corn raw
Tryptophan 0.023mg 0.237mg Bean raw
Threonine 0.129mg 0.81mg Bean raw
Isoleucine 0.129mg 0.871mg Bean raw
Leucine 0.348mg 1.558mg Bean raw
Lysine 0.137mg 1.356mg Bean raw
Methionine 0.067mg 0.259mg Bean raw
Phenylalanine 0.15mg 1.095mg Bean raw
Valine 0.185mg 0.998mg Bean raw
Histidine 0.089mg 0.556mg Bean raw
Fructose 1.94g 0g Corn raw
Omega-3 - ALA 0.014g Corn raw
Omega-6 - Linoleic acid 0.468g Corn raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn raw Bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
67%
Bean raw
Minerals Daily Need Coverage Score
17%
Corn raw
131%
Bean raw

Comparison summary

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

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 raw - 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.