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Corn raw vs Navy bean - In-Depth Nutrition Comparison

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Summary of differences between Corn raw and Navy bean

  • Corn raw has less Copper, Folate, Vitamin B1, Iron, Magnesium, Vitamin C, Vitamin B2, Manganese, and Vitamin B6 than Navy bean.
  • Navy bean covers your daily need of Copper 34% more than Corn raw.

These are the specific foods used in this comparison Corn, sweet, yellow, raw and Beans, navy, mature seeds, sprouted, raw.

Infographic

Corn raw vs Navy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Corn raw
Corn raw
0
:
8
Navy bean
Navy bean
Contains more Calcium +650%
Contains more Iron +271.2%
Contains more Magnesium +173%
Contains more Phosphorus +12.4%
Contains more Potassium +13.7%
Contains less Sodium -13.3%
Contains more Zinc +93.5%
Contains more Copper +559.3%
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Navy bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Contains more Calcium +650%
Contains more Iron +271.2%
Contains more Magnesium +173%
Contains more Phosphorus +12.4%
Contains more Potassium +13.7%
Contains less Sodium -13.3%
Contains more Zinc +93.5%
Contains more Copper +559.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Corn raw
Corn raw
4
:
6
Navy bean
Navy bean
Contains more Vitamin A +4575%
Contains more Vitamin B3 +45.1%
Contains more Vitamin C +176.5%
Contains more Vitamin B1 +151.6%
Contains more Vitamin B2 +290.9%
Contains more Vitamin B5 +15.1%
Contains more Vitamin B6 +105.4%
Contains more Folate +214.3%
Corn raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Navy bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Contains more Vitamin A +4575%
Contains more Vitamin B3 +45.1%
Contains more Vitamin C +176.5%
Contains more Vitamin B1 +151.6%
Contains more Vitamin B2 +290.9%
Contains more Vitamin B5 +15.1%
Contains more Vitamin B6 +105.4%
Contains more Folate +214.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn raw
Corn raw
2
:
3
Navy bean
Navy bean
Contains more Fats +92.9%
Contains more Carbs +43.3%
Contains more Protein +88.1%
Contains more Other +50.8%
Equal in Water - 79.15
Corn raw
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Navy bean
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more Fats +92.9%
Contains more Carbs +43.3%
Contains more Protein +88.1%
Contains more Other +50.8%
Equal in Water - 79.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn raw
Corn raw
2
:
1
Navy bean
Navy bean
Contains more Monounsaturated Fat +730.8%
Contains more Polyunsaturated fat +19.7%
Contains less Saturated Fat -73.8%
Corn raw
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Navy bean
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +730.8%
Contains more Polyunsaturated fat +19.7%
Contains less Saturated Fat -73.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Corn raw Navy bean
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Corn raw Navy bean Opinion
Net carbs 16.7g 13.05g Corn raw
Protein 3.27g 6.15g Navy bean
Fats 1.35g 0.7g Corn raw
Carbs 18.7g 13.05g Corn raw
Calories 86kcal 67kcal Corn raw
Starch 5.7g Corn raw
Fructose 1.94g Corn raw
Sugar 6.26g Navy bean
Fiber 2g Corn raw
Calcium 2mg 15mg Navy bean
Iron 0.52mg 1.93mg Navy bean
Magnesium 37mg 101mg Navy bean
Phosphorus 89mg 100mg Navy bean
Potassium 270mg 307mg Navy bean
Sodium 15mg 13mg Navy bean
Zinc 0.46mg 0.89mg Navy bean
Copper 0.054mg 0.356mg Navy bean
Vitamin A 187IU 4IU Corn raw
Vitamin A RAE 9µg 0µg Corn raw
Vitamin E 0.07mg Corn raw
Vitamin C 6.8mg 18.8mg Navy bean
Vitamin B1 0.155mg 0.39mg Navy bean
Vitamin B2 0.055mg 0.215mg Navy bean
Vitamin B3 1.77mg 1.22mg Corn raw
Vitamin B5 0.717mg 0.825mg Navy bean
Vitamin B6 0.093mg 0.191mg Navy bean
Folate 42µg 132µg Navy bean
Vitamin K 0.3µg Corn raw
Tryptophan 0.023mg 0.064mg Navy bean
Threonine 0.129mg 0.258mg Navy bean
Isoleucine 0.129mg 0.273mg Navy bean
Leucine 0.348mg 0.442mg Navy bean
Lysine 0.137mg 0.35mg Navy bean
Methionine 0.067mg 0.064mg Corn raw
Phenylalanine 0.15mg 0.31mg Navy bean
Valine 0.185mg 0.316mg Navy bean
Histidine 0.089mg 0.172mg Navy bean
Saturated Fat 0.325g 0.085g Navy bean
Monounsaturated Fat 0.432g 0.052g Corn raw
Polyunsaturated fat 0.487g 0.407g Corn raw
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn raw Navy bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
18%
Corn raw
35%
Navy bean
Minerals Daily Need Coverage Score
18%
Corn raw
45%
Navy bean

Comparison summary

Which food is lower in Sugar?
Navy bean
Navy bean is lower in Sugar (difference - 6.26g)
Which food contains less Sodium?
Navy bean
Navy bean contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 0.24g)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Navy bean
Navy bean is relatively richer in minerals
Which food is cheaper?
Corn raw
Corn raw is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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 bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.