Corn vs. Navy beans — In-Depth Nutrition Comparison
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What are the main differences between corn and navy beans?
- Corn is richer in vitamin B5 and vitamin B3, while navy beans are higher in fiber, folate, iron, copper, manganese, vitamin B1, phosphorus, and calcium.
- Navy beans' daily need coverage for fiber is 32% higher.
- Navy beans have 3 times less vitamin B5 than corn. Corn has 0.792mg of vitamin B5, while navy beans have 0.266mg.
- Corn has a higher glycemic index (52) than navy beans (39).
We used Corn, sweet, yellow, cooked, boiled, drained, without salt and Beans, navy, mature seeds, cooked, boiled, without salt types in this comparison.
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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 | +103.8% |
| Contains more CalciumCalcium | +2200% |
| Contains more PotassiumPotassium | +78.4% |
| Contains more IronIron | +424.4% |
| Contains more CopperCopper | +328.6% |
| Contains more ZincZinc | +66.1% |
| Contains more PhosphorusPhosphorus | +87% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +215.6% |
| Contains more SeleniumSelenium | +1350% |
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 | +511.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +800% |
| Contains more Vitamin B3Vitamin B3 | +159.3% |
| Contains more Vitamin B5Vitamin B5 | +197.7% |
| Contains more Vitamin B1Vitamin B1 | +154.8% |
| Contains more Vitamin B2Vitamin B2 | +15.8% |
| Contains more Vitamin KVitamin K | +50% |
| Contains more FolateFolate | +508.7% |
| Contains more CholineCholine | +53.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 2.4g | 10.5g | 32% |
| Folate | 23µg | 140µg | 29% |
| Iron | 0.45mg | 2.36mg | 24% |
| Copper | 0.049mg | 0.21mg | 18% |
| Manganese | 0.167mg | 0.527mg | 16% |
| Vitamin B1 | 0.093mg | 0.237mg | 12% |
| Vitamin B5 | 0.792mg | 0.266mg | 11% |
| Phosphorus | 77mg | 144mg | 10% |
| Protein | 3.41g | 8.23g | 10% |
| Calcium | 3mg | 69mg | 7% |
| Magnesium | 26mg | 53mg | 6% |
| Vitamin B3 | 1.683mg | 0.649mg | 6% |
| Potassium | 218mg | 389mg | 5% |
| Vitamin C | 5.5mg | 0.9mg | 5% |
| Selenium | 0.2µg | 2.9µg | 5% |
| Zinc | 0.62mg | 1.03mg | 4% |
| Choline | 29.1mg | 44.7mg | 3% |
| Starch | 7.17g | 15.4g | 3% |
| Calories | 96kcal | 140kcal | 2% |
| Carbs | 20.98g | 26.05g | 2% |
| Vitamin E | 0.09mg | 0.01mg | 1% |
| Fats | 1.5g | 0.62g | 1% |
| Fructose | 0.79g | 0g | 1% |
| Vitamin A | 13µg | 0µg | 1% |
| Monounsaturated fat | 0.374g | 0.142g | 1% |
| Polyunsaturated fat | 0.603g | 0.49g | 1% |
| Vitamin B2 | 0.057mg | 0.066mg | 1% |
| Net carbs | 18.58g | 15.55g | N/A |
| Sugar | 4.54g | 0.37g | N/A |
| Sodium | 1mg | 0mg | 0% |
| Vitamin B6 | 0.139mg | 0.138mg | 0% |
| Vitamin K | 0.4µg | 0.6µg | 0% |
| Saturated fat | 0.197g | 0.098g | 0% |
| Tryptophan | 0.023mg | 0.1mg | 0% |
| Threonine | 0.133mg | 0.289mg | 0% |
| Isoleucine | 0.133mg | 0.387mg | 0% |
| Leucine | 0.358mg | 0.7mg | 0% |
| Lysine | 0.141mg | 0.52mg | 0% |
| Methionine | 0.069mg | 0.111mg | 0% |
| Phenylalanine | 0.155mg | 0.471mg | 0% |
| Valine | 0.191mg | 0.504mg | 0% |
| Histidine | 0.091mg | 0.206mg | 0% |
| Omega-3 - ALA | 0.177g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.41 g
Fats:
1.5 g
Carbs:
20.98 g
Water:
73.41 g
Other:
0.7 g
Protein:
8.23 g
Fats:
0.62 g
Carbs:
26.05 g
Water:
63.81 g
Other:
1.29 g
| Contains more FatsFats | +141.9% |
| Contains more WaterWater | +15% |
| Contains more ProteinProtein | +141.3% |
| Contains more CarbsCarbs | +24.2% |
| Contains more OtherOther | +84.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.197 g
Monounsaturated fat:
Mono. Fat
0.374 g
Polyunsaturated fat:
Poly. Fat
0.603 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 | +163.4% |
| Contains more Poly. FatPolyunsaturated fat | +23.1% |
| Contains less Sat. FatSaturated fat | -50.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
7.17 g
Sucrose:
2.74 g
Glucose:
0.84 g
Fructose:
0.79 g
Lactose:
0 g
Maltose:
0.17 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 | +640.5% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +114.8% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
