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  6. Corn raw vs. Soup beans

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

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The main differences between corn raw and soup beans

  • Corn raw is richer in vitamin B5, vitamin B1, folate, and vitamin B3, yet soup beans are richer in vitamin A, copper, selenium, fiber, and iron.
  • Daily need coverage for vitamin A for soup beans is 29% higher.
  • Corn raw contains 18 times more vitamin B5 than soup beans. Corn raw contains 0.717mg of vitamin B5, while soup beans contain 0.04mg.
  • Corn raw contains less sodium.
  • Corn raw has a lower glycemic index than soup beans.

Food types used in this article are Corn, sweet, yellow, raw and Soup, bean with ham, canned, chunky, ready-to-serve.

Infographic

Corn raw vs Soup 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
Contains more MagnesiumMagnesium +94.7%
Contains more PotassiumPotassium +54.3%
Contains more PhosphorusPhosphorus +50.8%
Contains less SodiumSodium -96.3%
Contains more CalciumCalcium +1500%
Contains more IronIron +155.8%
Contains more CopperCopper +196.3%
Contains more ManganeseManganese +77.9%
Contains more SeleniumSelenium +1050%
~equal in Zinc ~0.44mg

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
Contains more Vitamin CVitamin C +277.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +158.3%
Contains more Vitamin B3Vitamin B3 +152.9%
Contains more Vitamin B5Vitamin B5 +1692.5%
Contains more Vitamin B6Vitamin B6 +86%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +250%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.06mg

All nutrients comparison - raw data values

Nutrient Corn raw Soup beans DV% diff.
Sodium 15mg 400mg 17%
Vitamin B5 0.717mg 0.04mg 14%
Copper 0.054mg 0.16mg 12%
Selenium 0.6µg 6.9µg 11%
Fiber 2g 4.6g 10%
Iron 0.52mg 1.33mg 10%
Vitamin A 9µg 81µg 8%
Vitamin B1 0.155mg 0.06mg 8%
Folate 42µg 12µg 8%
Vitamin B3 1.77mg 0.7mg 7%
Manganese 0.163mg 0.29mg 6%
Vitamin C 6.8mg 1.8mg 6%
Saturated fat 0.325g 1.37g 5%
Magnesium 37mg 19mg 4%
Protein 3.27g 5.19g 4%
Choline 23mg 4%
Phosphorus 89mg 59mg 4%
Vitamin B6 0.093mg 0.05mg 3%
Monounsaturated fat 0.432g 1.58g 3%
Calcium 2mg 32mg 3%
Potassium 270mg 175mg 3%
Cholesterol 0mg 9mg 3%
Carbs 18.7g 11.16g 3%
Fats 1.35g 3.5g 3%
Starch 5.7g 2%
Fructose 1.94g 2%
Polyunsaturated fat 0.487g 0.39g 1%
Vitamin B12 0µg 0.03µg 1%
Calories 86kcal 95kcal 0%
Net carbs 16.7g 6.56g N/A
Sugar 6.26g N/A
Zinc 0.46mg 0.44mg 0%
Vitamin E 0.07mg 0%
Vitamin B2 0.055mg 0.06mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.023mg 0%
Threonine 0.129mg 0%
Isoleucine 0.129mg 0%
Leucine 0.348mg 0%
Lysine 0.137mg 0%
Methionine 0.067mg 0%
Phenylalanine 0.15mg 0%
Valine 0.185mg 0%
Histidine 0.089mg 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
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
Contains more CarbsCarbs +67.6%
Contains more ProteinProtein +58.7%
Contains more FatsFats +159.3%
Contains more OtherOther +141.3%
~equal in Water ~78.63g

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
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
Contains less Sat. FatSaturated fat -76.3%
Contains more Poly. FatPolyunsaturated fat +24.9%
Contains more Mono. FatMonounsaturated fat +265.7%

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.