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Corn raw vs. Navy beans — In-Depth Nutrition Comparison

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A recap on the differences between corn raw and navy beans

  • Corn raw is higher in vitamin B5 and vitamin B3, yet navy beans are higher in fiber, folate, iron, copper, manganese, phosphorus, vitamin B1, and calcium.
  • Navy beans cover your daily fiber needs 34% more than corn raw.
  • Corn raw contains 3 times more vitamin B3 than navy beans. While corn raw contains 1.77mg of vitamin B3, navy beans contain only 0.649mg.
  • The glycemic index of navy beans is lower.

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

Infographic

Corn raw vs Navy 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
Contains more MagnesiumMagnesium +43.2%
Contains more CalciumCalcium +3350%
Contains more PotassiumPotassium +44.1%
Contains more IronIron +353.8%
Contains more CopperCopper +288.9%
Contains more ZincZinc +123.9%
Contains more PhosphorusPhosphorus +61.8%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +223.3%
Contains more SeleniumSelenium +383.3%

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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
Contains more Vitamin CVitamin C +655.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B3Vitamin B3 +172.7%
Contains more Vitamin B5Vitamin B5 +169.5%
Contains more Vitamin B1Vitamin B1 +52.9%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B6Vitamin B6 +48.4%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +233.3%
Contains more CholineCholine +94.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn raw Navy beans DV% diff.
Fiber 2g 10.5g 34%
Folate 42µg 140µg 25%
Iron 0.52mg 2.36mg 23%
Copper 0.054mg 0.21mg 17%
Manganese 0.163mg 0.527mg 16%
Protein 3.27g 8.23g 10%
Vitamin B5 0.717mg 0.266mg 9%
Phosphorus 89mg 144mg 8%
Vitamin B1 0.155mg 0.237mg 7%
Vitamin B3 1.77mg 0.649mg 7%
Calcium 2mg 69mg 7%
Vitamin C 6.8mg 0.9mg 7%
Zinc 0.46mg 1.03mg 5%
Potassium 270mg 389mg 4%
Starch 5.7g 15.4g 4%
Magnesium 37mg 53mg 4%
Choline 23mg 44.7mg 4%
Selenium 0.6µg 2.9µg 4%
Vitamin B6 0.093mg 0.138mg 3%
Calories 86kcal 140kcal 3%
Carbs 18.7g 26.05g 2%
Fructose 1.94g 0g 2%
Saturated fat 0.325g 0.098g 1%
Monounsaturated fat 0.432g 0.142g 1%
Vitamin B2 0.055mg 0.066mg 1%
Fats 1.35g 0.62g 1%
Vitamin A 9µg 0µg 1%
Sodium 15mg 0mg 1%
Net carbs 16.7g 15.55g N/A
Sugar 6.26g 0.37g N/A
Vitamin E 0.07mg 0.01mg 0%
Vitamin K 0.3µg 0.6µg 0%
Polyunsaturated fat 0.487g 0.49g 0%
Tryptophan 0.023mg 0.1mg 0%
Threonine 0.129mg 0.289mg 0%
Isoleucine 0.129mg 0.387mg 0%
Leucine 0.348mg 0.7mg 0%
Lysine 0.137mg 0.52mg 0%
Methionine 0.067mg 0.111mg 0%
Phenylalanine 0.15mg 0.471mg 0%
Valine 0.185mg 0.504mg 0%
Histidine 0.089mg 0.206mg 0%
Omega-3 - ALA 0.014g 0.177g 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% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more FatsFats +117.7%
Contains more WaterWater +19.2%
Contains more ProteinProtein +151.7%
Contains more CarbsCarbs +39.3%
Contains more OtherOther +104.8%

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
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 g
Contains more Mono. FatMonounsaturated fat +204.2%
Contains less Sat. FatSaturated fat -69.8%
~equal in Polyunsaturated fat ~0.49g

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
98% 2%
Starch: 15.4 g
Sucrose: 0.37 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +140.5%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +170.2%
~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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.