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Minestrone vs. Corn raw — In-Depth Nutrition Comparison

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What are the differences between minestrone and corn raw?

  • Minestrone is higher in vitamin A, yet corn raw is higher in vitamin B5, vitamin B1, phosphorus, vitamin B3, magnesium, vitamin C, folate, and fiber.
  • Minestrone's daily need coverage for vitamin A is 16% more.
  • Minestrone has 17 times more sodium than corn raw. While minestrone has 254mg of sodium, corn raw has only 15mg.

We used Soup, minestrone, canned, prepared with equal volume water and Corn, sweet, yellow, raw types in this article.

Infographic

Minestrone vs Corn raw 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
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%
Contains more CalciumCalcium +600%
Contains more MagnesiumMagnesium +1133.3%
Contains more PotassiumPotassium +107.7%
Contains more IronIron +36.8%
Contains more ZincZinc +48.4%
Contains more PhosphorusPhosphorus +287%
Contains less SodiumSodium -94.1%
~equal in Copper ~0.054mg
~equal in Manganese ~0.163mg

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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
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%
Contains more Vitamin AVitamin A +444.4%
Contains more Vitamin CVitamin C +1260%
Contains more Vitamin B1Vitamin B1 +604.5%
Contains more Vitamin B2Vitamin B2 +205.6%
Contains more Vitamin B3Vitamin B3 +352.7%
Contains more Vitamin B5Vitamin B5 +412.1%
Contains more Vitamin B6Vitamin B6 +126.8%
Contains more FolateFolate +180%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more WaterWater +20.1%
Contains more OtherOther +90.5%
Contains more ProteinProtein +84.7%
Contains more FatsFats +29.8%
Contains more CarbsCarbs +301.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains less Sat. FatSaturated fat -29.2%
Contains more Mono. FatMonounsaturated fat +49%
~equal in Polyunsaturated fat ~0.487g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Minestrone Corn raw DV% diff.
Vitamin B5 0.14mg 0.717mg 12%
Vitamin B1 0.022mg 0.155mg 11%
Sodium 254mg 15mg 10%
Phosphorus 23mg 89mg 9%
Vitamin B3 0.391mg 1.77mg 9%
Magnesium 3mg 37mg 8%
Vitamin C 0.5mg 6.8mg 7%
Folate 15µg 42µg 7%
Fiber 0.4g 2g 6%
Carbs 4.66g 18.7g 5%
Choline 23mg 4%
Vitamin B6 0.041mg 0.093mg 4%
Potassium 130mg 270mg 4%
Vitamin A 49µg 9µg 4%
Vitamin B2 0.018mg 0.055mg 3%
Protein 1.77g 3.27g 3%
Calories 34kcal 86kcal 3%
Starch 5.7g 2%
Fructose 1.94g 2%
Iron 0.38mg 0.52mg 2%
Selenium 0.6µg 1%
Calcium 14mg 2mg 1%
Zinc 0.31mg 0.46mg 1%
Fats 1.04g 1.35g 0%
Net carbs 4.26g 16.7g N/A
Cholesterol 1mg 0mg 0%
Sugar 6.26g N/A
Copper 0.051mg 0.054mg 0%
Vitamin E 0.07mg 0%
Manganese 0.152mg 0.163mg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.23g 0.325g 0%
Monounsaturated fat 0.29g 0.432g 0%
Polyunsaturated fat 0.46g 0.487g 0%
Tryptophan 0.013mg 0.023mg 0%
Threonine 0.043mg 0.129mg 0%
Isoleucine 0.054mg 0.129mg 0%
Leucine 0.098mg 0.348mg 0%
Lysine 0.076mg 0.137mg 0%
Methionine 0.018mg 0.067mg 0%
Phenylalanine 0.064mg 0.15mg 0%
Valine 0.074mg 0.185mg 0%
Histidine 0.03mg 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Minestrone Corn raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
5%
Minestrone
17%
Corn raw
Minerals Daily Need Coverage Score
12%
Minestrone
17%
Corn raw

Comparison summary

Which food is lower in Sugar?
Minestrone
Minestrone is lower in Sugar (difference - 6.26g)
Which food is lower in Saturated fat?
Minestrone
Minestrone is lower in Saturated fat (difference - 0.095g)
Which food is lower in glycemic index?
Minestrone
Minestrone is lower in glycemic index (difference - 5)
Which food is cheaper?
Minestrone
Minestrone is cheaper (difference - $1.2)
Which food is lower in Cholesterol?
Corn raw
Corn raw is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Corn raw
Corn raw contains less Sodium (difference - 239mg)
Which food is richer in minerals?
Corn raw
Corn raw is relatively richer in minerals
Which food is richer in vitamins?
Corn raw
Corn raw is relatively richer in vitamins

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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/nutrients
  2. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.