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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, protein, manganese, and magnesium than corn raw.
  • Daily need coverage for folate for bean raw is 121% higher.
  • Bean raw has a lower glycemic index (33) than corn raw (52).

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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 23% 0% 3% 1.4% 39% 13% 33% 43% 21% 0% 0.75% 32%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
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%
~equal in Vitamin C ~6.3mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.785mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn raw Bean raw DV% diff.
Folate 42µg 525µg 121%
Copper 0.054mg 0.893mg 93%
Iron 0.52mg 5.07mg 57%
Fiber 2g 15.5g 54%
Selenium 0.6µg 27.9µg 50%
Vitamin B1 0.155mg 0.713mg 47%
Phosphorus 89mg 411mg 46%
Manganese 0.163mg 1.148mg 43%
Protein 3.27g 21.42g 36%
Magnesium 37mg 176mg 33%
Potassium 270mg 1393mg 33%
Vitamin B6 0.093mg 0.474mg 29%
Zinc 0.46mg 2.28mg 17%
Carbs 18.7g 62.55g 15%
Calories 86kcal 347kcal 13%
Starch 5.7g 34.17g 12%
Vitamin B2 0.055mg 0.212mg 12%
Calcium 2mg 113mg 11%
Choline 23mg 66.2mg 8%
Vitamin B3 1.77mg 1.174mg 4%
Vitamin K 0.3µg 5.6µg 4%
Omega-6 (Linoleic acid) 0.468g 3%
Fructose 1.94g 0g 2%
Vitamin C 6.8mg 6.3mg 1%
Vitamin A 9µg 0µg 1%
Vitamin E 0.07mg 0.21mg 1%
Vitamin B5 0.717mg 0.785mg 1%
Monounsaturated fat 0.432g 0.229g 1%
Polyunsaturated fat 0.487g 0.407g 1%
Omega-3 (ALA) 0.014g 1%
Protein per 100 calories 3.8g 6.2g N/A
Calories per 10 g protein 263kcal 162kcal N/A
Weight per 100 calories 116g 29g N/A
Fats 1.35g 1.23g 0%
Net carbs 16.7g 47.05g N/A
Sugar 6.26g 2.11g N/A
Sodium 15mg 12mg 0%
Saturated fat 0.325g 0.235g 0%
Tryptophan 0.023mg 0.237mg 0%
Threonine 0.129mg 0.81mg 0%
Isoleucine 0.129mg 0.871mg 0%
Leucine 0.348mg 1.558mg 0%
Lysine 0.137mg 1.356mg 0%
Methionine 0.067mg 0.259mg 0%
Phenylalanine 0.15mg 1.095mg 0%
Valine 0.185mg 0.998mg 0%
Histidine 0.089mg 0.556mg 0%

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%
~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

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.