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.
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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.
| 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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
Protein:
3.27 g
Fats:
1.35 g
Carbs:
18.7 g
Water:
76.05 g
Other:
0.63 g
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
Saturated fat:
Sat. Fat
0.325 g
Monounsaturated fat:
Mono. Fat
0.432 g
Polyunsaturated fat:
Poly. Fat
0.487 g
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
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
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