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  6. Corn vs. Navy beans

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 is higher in Fiber, Folate, Iron, Copper, Manganese, Vitamin B1, Phosphorus, and Calcium.
  • Navy beans's daily need coverage for Fiber is 32% higher.
  • Navy beans has 3 times less Vitamin B5 than Corn. Corn has 0.792mg of Vitamin B5, while Navy beans has 0.266mg.

We used Corn, sweet, yellow, cooked, boiled, drained, without salt and Beans, navy, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Corn vs Navy 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.
Corn
Corn
0
:
10
Navy beans
Navy beans
Contains more Calcium +2200%
Contains more Iron +424.4%
Contains more Magnesium +103.8%
Contains more Phosphorus +87%
Contains more Potassium +78.4%
Contains less Sodium -100%
Contains more Zinc +66.1%
Contains more Copper +328.6%
Contains more Manganese +215.6%
Contains more Selenium +1350%
Corn
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Navy beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Contains more Calcium +2200%
Contains more Iron +424.4%
Contains more Magnesium +103.8%
Contains more Phosphorus +87%
Contains more Potassium +78.4%
Contains less Sodium -100%
Contains more Zinc +66.1%
Contains more Copper +328.6%
Contains more Manganese +215.6%
Contains more Selenium +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.
Corn
Corn
6
:
4
Navy beans
Navy beans
Contains more Vitamin A +∞%
Contains more Vitamin E +800%
Contains more Vitamin C +511.1%
Contains more Vitamin B3 +159.3%
Contains more Vitamin B5 +197.7%
Contains more Vitamin B1 +154.8%
Contains more Vitamin B2 +15.8%
Contains more Folate +508.7%
Contains more Vitamin K +50%
Equal in Vitamin B6 - 0.138
Corn
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
Navy beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 2%
Contains more Vitamin A +∞%
Contains more Vitamin E +800%
Contains more Vitamin C +511.1%
Contains more Vitamin B3 +159.3%
Contains more Vitamin B5 +197.7%
Contains more Vitamin B1 +154.8%
Contains more Vitamin B2 +15.8%
Contains more Folate +508.7%
Contains more Vitamin K +50%
Equal in Vitamin B6 - 0.138

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
Corn
2
:
3
Navy beans
Navy beans
Contains more Fats +141.9%
Contains more Water +15%
Contains more Protein +141.3%
Contains more Carbs +24.2%
Contains more Other +84.3%
Corn
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Navy beans
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more Fats +141.9%
Contains more Water +15%
Contains more Protein +141.3%
Contains more Carbs +24.2%
Contains more Other +84.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn
Corn
2
:
1
Navy beans
Navy beans
Contains more Monounsaturated Fat +163.4%
Contains more Polyunsaturated fat +23.1%
Contains less Saturated Fat -50.3%
Corn
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
Navy beans
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
Contains more Monounsaturated Fat +163.4%
Contains more Polyunsaturated fat +23.1%
Contains less Saturated Fat -50.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Corn
Corn
4
:
1
Navy beans
Navy beans
Contains more Sucrose +640.5%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Starch +114.8%
Corn
61% 23% 7% 7%
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
Navy beans
98% 2%
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 Sucrose +640.5%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Starch +114.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Corn Navy beans
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Corn Navy beans Opinion
Net carbs 18.58g 15.55g Corn
Protein 3.41g 8.23g Navy beans
Fats 1.5g 0.62g Corn
Carbs 20.98g 26.05g Navy beans
Calories 96kcal 140kcal Navy beans
Starch 7.17g 15.4g Navy beans
Fructose 0.79g 0g Corn
Sugar 4.54g 0.37g Navy beans
Fiber 2.4g 10.5g Navy beans
Calcium 3mg 69mg Navy beans
Iron 0.45mg 2.36mg Navy beans
Magnesium 26mg 53mg Navy beans
Phosphorus 77mg 144mg Navy beans
Potassium 218mg 389mg Navy beans
Sodium 1mg 0mg Navy beans
Zinc 0.62mg 1.03mg Navy beans
Copper 0.049mg 0.21mg Navy beans
Manganese 0.167mg 0.527mg Navy beans
Selenium 0.2µg 2.9µg Navy beans
Vitamin A 263IU 0IU Corn
Vitamin A RAE 13µg 0µg Corn
Vitamin E 0.09mg 0.01mg Corn
Vitamin C 5.5mg 0.9mg Corn
Vitamin B1 0.093mg 0.237mg Navy beans
Vitamin B2 0.057mg 0.066mg Navy beans
Vitamin B3 1.683mg 0.649mg Corn
Vitamin B5 0.792mg 0.266mg Corn
Vitamin B6 0.139mg 0.138mg Corn
Folate 23µg 140µg Navy beans
Vitamin K 0.4µg 0.6µg Navy beans
Tryptophan 0.023mg 0.1mg Navy beans
Threonine 0.133mg 0.289mg Navy beans
Isoleucine 0.133mg 0.387mg Navy beans
Leucine 0.358mg 0.7mg Navy beans
Lysine 0.141mg 0.52mg Navy beans
Methionine 0.069mg 0.111mg Navy beans
Phenylalanine 0.155mg 0.471mg Navy beans
Valine 0.191mg 0.504mg Navy beans
Histidine 0.091mg 0.206mg Navy beans
Saturated Fat 0.197g 0.098g Navy beans
Monounsaturated Fat 0.374g 0.142g Corn
Polyunsaturated fat 0.603g 0.49g Corn
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn Navy beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Corn
20%
Navy beans
Minerals Daily Need Coverage Score
14%
Corn
43%
Navy beans

Comparison summary

Which food is lower in Sugar?
Navy beans
Navy beans is lower in Sugar (difference - 4.17g)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 0.099g)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Navy beans
Navy beans is relatively richer in minerals
Which food is cheaper?
Corn
Corn is cheaper (difference - $0.1)
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

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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.