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Corn vs. Soybean — In-Depth Nutrition Comparison

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What are the differences between corn and soybeans?

  • Corn is higher in vitamin B5; however, soybeans are richer in iron, copper, manganese, phosphorus, vitamin B2, vitamin K, fiber, magnesium, and selenium.
  • Soybeans' daily need coverage for iron is 59% more.
  • Soybeans contain 4 times less vitamin B5 than corn. Corn contains 0.792mg of vitamin B5, while soybeans contain 0.179mg.
  • Soybeans have a lower glycemic index (14) than corn (52).

We used Corn, sweet, yellow, cooked, boiled, drained, without salt and Soybeans, mature cooked, boiled, without salt types in this article.

Infographic

Corn vs Soybean 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
0
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 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
Contains more MagnesiumMagnesium +230.8%
Contains more CalciumCalcium +3300%
Contains more PotassiumPotassium +136.2%
Contains more IronIron +1042.2%
Contains more CopperCopper +730.6%
Contains more ZincZinc +85.5%
Contains more PhosphorusPhosphorus +218.2%
Contains more ManganeseManganese +393.4%
Contains more SeleniumSelenium +3550%
~equal in Sodium ~1mg

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
4
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 5.7% 0% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
Contains more Vitamin CVitamin C +223.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +321.8%
Contains more Vitamin B5Vitamin B5 +342.5%
Contains more Vitamin EVitamin E +288.9%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B6Vitamin B6 +68.3%
Contains more Vitamin KVitamin K +4700%
Contains more FolateFolate +134.8%
Contains more CholineCholine +63.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn Soybean DV% diff.
Iron 0.45mg 5.14mg 59%
Copper 0.049mg 0.407mg 40%
Protein 3.41g 18.21g 30%
Polyunsaturated fat 0.603g 5.064g 30%
Manganese 0.167mg 0.824mg 29%
Phosphorus 77mg 245mg 24%
Vitamin B2 0.057mg 0.285mg 18%
Vitamin K 0.4µg 19.2µg 16%
Fiber 2.4g 6g 14%
Magnesium 26mg 86mg 14%
Selenium 0.2µg 7.3µg 13%
Vitamin B5 0.792mg 0.179mg 12%
Fats 1.5g 8.97g 11%
Calcium 3mg 102mg 10%
Potassium 218mg 515mg 9%
Folate 23µg 54µg 8%
Vitamin B3 1.683mg 0.399mg 8%
Vitamin B6 0.139mg 0.234mg 7%
Zinc 0.62mg 1.15mg 5%
Saturated fat 0.197g 1.297g 5%
Vitamin B1 0.093mg 0.155mg 5%
Monounsaturated fat 0.374g 1.981g 4%
Calories 96kcal 172kcal 4%
Carbs 20.98g 8.36g 4%
Vitamin C 5.5mg 1.7mg 4%
Starch 7.17g 3%
Choline 29.1mg 47.5mg 3%
Vitamin E 0.09mg 0.35mg 2%
Vitamin A 13µg 0µg 1%
Fructose 0.79g 1%
Net carbs 18.58g 2.36g N/A
Sugar 4.54g 3g N/A
Sodium 1mg 1mg 0%
Tryptophan 0.023mg 0.242mg 0%
Threonine 0.133mg 0.723mg 0%
Isoleucine 0.133mg 0.807mg 0%
Leucine 0.358mg 1.355mg 0%
Lysine 0.141mg 1.108mg 0%
Methionine 0.069mg 0.224mg 0%
Phenylalanine 0.155mg 0.869mg 0%
Valine 0.191mg 0.831mg 0%
Histidine 0.091mg 0.449mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
2
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more CarbsCarbs +151%
Contains more WaterWater +17.4%
Contains more ProteinProtein +434%
Contains more FatsFats +498%
Contains more OtherOther +172.9%

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
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
Contains less Sat. FatSaturated fat -84.8%
Contains more Mono. FatMonounsaturated fat +429.7%
Contains more Poly. FatPolyunsaturated fat +739.8%

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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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.