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Corn vs. Baked beans — In-Depth Nutrition Comparison

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Summary of differences between corn and baked beans

  • Corn has more vitamin B5 and vitamin B3; however, baked beans are higher in iron, fiber, copper, selenium, folate, and calcium.
  • Baked beans cover your daily need for iron, 19% more than corn.
  • Corn has 5 times more vitamin B5 than baked beans. While corn has 0.792mg of vitamin B5, baked beans have only 0.155mg.
  • Corn has less saturated fat.
  • The glycemic index of corn is higher.

These are the specific foods used in this comparison Corn, sweet, yellow, cooked, boiled, drained, without salt and Beans, baked, home prepared.

Infographic

Corn vs Baked beans infographic
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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.
Corn
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +65.4%
Contains more CalciumCalcium +1933.3%
Contains more PotassiumPotassium +64.2%
Contains more IronIron +342.2%
Contains more CopperCopper +224.5%
Contains more ZincZinc +17.7%
Contains more PhosphorusPhosphorus +41.6%
Contains more ManganeseManganese +52.7%
Contains more SeleniumSelenium +2750%

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.
Corn
9
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 18% 4.3% 1.8% 0% 23% 13% 32% 48% 32% 0% 1% 17% 16%
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +16.3%
Contains more Vitamin B3Vitamin B3 +312.5%
Contains more Vitamin B5Vitamin B5 +411%
Contains more Vitamin B6Vitamin B6 +54.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +46.2%
Contains more FolateFolate +108.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn Baked beans DV% diff.
Iron 0.45mg 1.99mg 19%
Sodium 1mg 422mg 18%
Vitamin B5 0.792mg 0.155mg 13%
Fiber 2.4g 5.5g 12%
Copper 0.049mg 0.159mg 12%
Selenium 0.2µg 5.7µg 10%
Vitamin B3 1.683mg 0.408mg 8%
Saturated fat 0.197g 1.948g 8%
Calcium 3mg 61mg 6%
Folate 23µg 48µg 6%
Fats 1.5g 5.15g 6%
Choline 29.1mg 5%
Vitamin C 5.5mg 1.1mg 5%
Phosphorus 77mg 109mg 5%
Magnesium 26mg 43mg 4%
Potassium 218mg 358mg 4%
Protein 3.41g 5.54g 4%
Monounsaturated fat 0.374g 2.133g 4%
Vitamin B6 0.139mg 0.09mg 4%
Vitamin B1 0.093mg 0.136mg 4%
Manganese 0.167mg 0.255mg 4%
Calories 96kcal 155kcal 3%
Starch 7.17g 3%
Cholesterol 0mg 5mg 2%
Vitamin E 0.09mg 1%
Vitamin B2 0.057mg 0.049mg 1%
Polyunsaturated fat 0.603g 0.74g 1%
Zinc 0.62mg 0.73mg 1%
Vitamin A 13µg 0µg 1%
Fructose 0.79g 1%
Carbs 20.98g 21.63g 0%
Net carbs 18.58g 16.13g N/A
Sugar 4.54g N/A
Vitamin K 0.4µg 0%
Tryptophan 0.023mg 0.067mg 0%
Threonine 0.133mg 0.228mg 0%
Isoleucine 0.133mg 0.242mg 0%
Leucine 0.358mg 0.428mg 0%
Lysine 0.141mg 0.379mg 0%
Methionine 0.069mg 0.086mg 0%
Phenylalanine 0.155mg 0.287mg 0%
Valine 0.191mg 0.282mg 0%
Histidine 0.091mg 0.153mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
1
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more WaterWater +12.6%
Contains more ProteinProtein +62.5%
Contains more FatsFats +243.3%
Contains more OtherOther +258.6%
~equal in Carbs ~21.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn
1
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 g
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains less Sat. FatSaturated fat -89.9%
Contains more Mono. FatMonounsaturated fat +470.3%
Contains more Poly. FatPolyunsaturated fat +22.7%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/nutrients
  2. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.