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  6. Corn raw vs. Adzuki bean

Corn raw vs. Adzuki bean — In-Depth Nutrition Comparison

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How are corn raw and adzuki bean different?

  • Corn raw is higher in vitamin C and vitamin B3; however, adzuki bean is richer in copper, fiber, folate, iron, manganese, zinc, phosphorus, and potassium.
  • Daily need coverage for copper for adzuki bean is 27% higher.
  • Adzuki bean has a lower glycemic index (29) than corn raw (52).

Corn, sweet, yellow, raw and Beans, adzuki, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Corn raw vs Adzuki 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.
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 37% 8.4% 47% 75% 99% 48% 72% 1% 75% 6.5%
Contains more MagnesiumMagnesium +40.5%
Contains more CalciumCalcium +1300%
Contains more PotassiumPotassium +97%
Contains more IronIron +284.6%
Contains more CopperCopper +451.9%
Contains more ZincZinc +284.8%
Contains more PhosphorusPhosphorus +88.8%
Contains less SodiumSodium -46.7%
Contains more ManganeseManganese +251.5%
Contains more SeleniumSelenium +100%

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%
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 0% 0% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +34.8%
Contains more Vitamin B3Vitamin B3 +146.9%
Contains more Vitamin B5Vitamin B5 +66.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +16.4%
Contains more FolateFolate +188.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.096mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn raw Adzuki bean DV% diff.
Copper 0.054mg 0.298mg 27%
Fiber 2g 7.3g 21%
Folate 42µg 121µg 20%
Iron 0.52mg 2mg 19%
Manganese 0.163mg 0.573mg 18%
Zinc 0.46mg 1.77mg 12%
Phosphorus 89mg 168mg 11%
Protein 3.27g 7.52g 9%
Vitamin C 6.8mg 0mg 8%
Potassium 270mg 532mg 8%
Vitamin B3 1.77mg 0.717mg 7%
Vitamin B5 0.717mg 0.43mg 6%
Magnesium 37mg 52mg 4%
Choline 23mg 4%
Polyunsaturated fat 0.487g 0.021g 3%
Calcium 2mg 28mg 3%
Vitamin B1 0.155mg 0.115mg 3%
Starch 5.7g 2%
Carbs 18.7g 24.77g 2%
Fructose 1.94g 2%
Fats 1.35g 0.1g 2%
Calories 86kcal 128kcal 2%
Monounsaturated fat 0.432g 0.009g 1%
Saturated fat 0.325g 0.036g 1%
Vitamin B2 0.055mg 0.064mg 1%
Selenium 0.6µg 1.2µg 1%
Vitamin A 9µg 0µg 1%
Net carbs 16.7g 17.47g N/A
Sugar 6.26g N/A
Sodium 15mg 8mg 0%
Vitamin E 0.07mg 0%
Vitamin B6 0.093mg 0.096mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.023mg 0.072mg 0%
Threonine 0.129mg 0.255mg 0%
Isoleucine 0.129mg 0.3mg 0%
Leucine 0.348mg 0.632mg 0%
Lysine 0.137mg 0.567mg 0%
Methionine 0.067mg 0.079mg 0%
Phenylalanine 0.15mg 0.398mg 0%
Valine 0.185mg 0.387mg 0%
Histidine 0.089mg 0.198mg 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
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
Contains more FatsFats +1250%
Contains more WaterWater +14.7%
Contains more ProteinProtein +130%
Contains more CarbsCarbs +32.5%
Contains more OtherOther +109.5%

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
55% 14% 32%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.021 g
Contains more Mono. FatMonounsaturated fat +4700%
Contains more Poly. FatPolyunsaturated fat +2219%
Contains less Sat. FatSaturated fat -88.9%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.