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  6. Corn raw vs. Yardlong beans

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

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What are the differences between corn raw and yardlong beans?

  • Corn raw is higher in vitamin B5, vitamin B3, vitamin B1, and vitamin B6, yet yardlong beans is higher in vitamin C, iron, and vitamin A.
  • Corn raw's daily need coverage for vitamin B5 is 13% more.
  • Corn raw has 4 times more vitamin B6 than yardlong beans. While corn raw has 0.093mg of vitamin B6, yardlong beans has only 0.024mg.
  • The glycemic index of corn raw is lower.

We used Corn, sweet, yellow, raw and Yardlong bean, cooked, boiled, drained, without salt types in this article.

Infographic

Corn raw vs Yardlong 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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains more CopperCopper +14.9%
Contains more ZincZinc +27.8%
Contains more PhosphorusPhosphorus +56.1%
Contains more MagnesiumMagnesium +13.5%
Contains more CalciumCalcium +2100%
Contains more IronIron +88.5%
Contains less SodiumSodium -73.3%
Contains more ManganeseManganese +23.3%
Contains more SeleniumSelenium +150%
~equal in Potassium ~290mg

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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +82.4%
Contains more Vitamin B3Vitamin B3 +181%
Contains more Vitamin B5Vitamin B5 +1305.9%
Contains more Vitamin B6Vitamin B6 +287.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +138.2%
Contains more Vitamin AVitamin A +155.6%
Contains more Vitamin B2Vitamin B2 +80%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~45µg

All nutrients comparison - raw data values

Nutrient Corn raw Yardlong beans DV% diff.
Vitamin B5 0.717mg 0.051mg 13%
Vitamin C 6.8mg 16.2mg 10%
Fiber 2g 8%
Vitamin B3 1.77mg 0.63mg 7%
Iron 0.52mg 0.98mg 6%
Vitamin B1 0.155mg 0.085mg 6%
Vitamin B6 0.093mg 0.024mg 5%
Phosphorus 89mg 57mg 5%
Choline 23mg 4%
Calcium 2mg 44mg 4%
Vitamin B2 0.055mg 0.099mg 3%
Polyunsaturated fat 0.487g 0.042g 3%
Carbs 18.7g 9.18g 3%
Manganese 0.163mg 0.201mg 2%
Fructose 1.94g 2%
Selenium 0.6µg 1.5µg 2%
Calories 86kcal 47kcal 2%
Vitamin A 9µg 23µg 2%
Fats 1.35g 0.1g 2%
Starch 5.7g 2%
Potassium 270mg 290mg 1%
Saturated fat 0.325g 0.026g 1%
Magnesium 37mg 42mg 1%
Folate 42µg 45µg 1%
Monounsaturated fat 0.432g 0.009g 1%
Copper 0.054mg 0.047mg 1%
Protein 3.27g 2.53g 1%
Zinc 0.46mg 0.36mg 1%
Net carbs 16.7g 9.18g N/A
Sugar 6.26g N/A
Sodium 15mg 4mg 0%
Vitamin E 0.07mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.023mg 0.029mg 0%
Threonine 0.129mg 0.094mg 0%
Isoleucine 0.129mg 0.135mg 0%
Leucine 0.348mg 0.18mg 0%
Lysine 0.137mg 0.166mg 0%
Methionine 0.067mg 0.036mg 0%
Phenylalanine 0.15mg 0.139mg 0%
Valine 0.185mg 0.146mg 0%
Histidine 0.089mg 0.082mg 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
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more ProteinProtein +29.2%
Contains more FatsFats +1250%
Contains more CarbsCarbs +103.7%
Contains more WaterWater +15%
Contains more OtherOther +14.3%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +4700%
Contains more Poly. FatPolyunsaturated fat +1059.5%
Contains less Sat. FatSaturated fat -92%

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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.