White Beans vs. Yellow Corn
Nutrition comparison of White Beans and Cooked Yellow Corn
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white beans
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white beans and yellow corn:
- Both yellow corn and white beans are high in dietary fiber and potassium.
- White bean has 14.6 times less sugar than yellow corn.
- White bean is a great source of iron.
- White bean is an excellent source of calcium.
- Yellow corn has more niacin and pantothenic acid, however, white bean contains more folate.
USDA sources for nutritional information: White Beans (Beans, white, mature seeds, canned) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Yellow corn and white beans contain similar amounts of calories - yellow corn has 96 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, white beans is heavier in protein, lighter in fat and similar to yellow corn for carbs. White beans has a macronutrient ratio of 25:73:2 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Beans | Yellow Corn | |
|---|---|---|
| Protein | 25% | 12% |
| Carbohydrates | 73% | 76% |
| Fat | 2% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Yellow corn and white beans contain similar amounts of carbs - yellow corn has 21g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
Both yellow corn and white beans are high in dietary fiber. White bean has 100% more dietary fiber than yellow corn - yellow corn has 2.4g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
White bean has 14.6 times less sugar than yellow corn - yellow corn has 4.5g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
White bean has 113% more protein than yellow corn - yellow corn has 3.4g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Both yellow corn and white beans are low in saturated fat - yellow corn has 0.2g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin C
Yellow corn has more Vitamin C than white bean - yellow corn has 5.5mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin A
Yellow corn has more Vitamin A than white bean - yellow corn has 13ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin E
Yellow corn and white beans contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Yellow corn and white beans contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
Yellow corn has more niacin and pantothenic acid, however, white bean contains more folate. Both white beans and yellow corn contain significant amounts of thiamin, riboflavin and Vitamin B6.
| White Beans | Yellow Corn | |
|---|---|---|
| Thiamin | 0.096 MG | 0.093 MG |
| Riboflavin | 0.037 MG | 0.057 MG |
| Niacin | 0.113 MG | 1.683 MG |
| Pantothenic acid | 0.185 MG | 0.792 MG |
| Vitamin B6 | 0.075 MG | 0.139 MG |
| Folate | 65 UG | 23 UG |
Minerals
calcium
White bean is an excellent source of calcium and it has 23 times more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 564% more iron than yellow corn - yellow corn has 0.45mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both yellow corn and white beans are high in potassium. White bean has 108% more potassium than yellow corn - yellow corn has 218mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bean has more alpha linoleic acid (ALA) than yellow corn per 100 grams.
| White Beans | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.018 G |
| Total | 0.056 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than white bean per 100 grams.
| White Beans | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.067 G | 0.586 G |
| Total | 0.067 G | 0.586 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: White Beans (Beans, white, mature seeds, canned) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
White Beans g
()
|
Daily Values (%) |
Cooked Yellow Corn g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
|
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
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UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does yellow corn or white beans contain more calories in 100 grams?Yellow corn and white beans contain similar amounts of calories - yellow corn has 96 calories in 100g and white bean has 114 calories.
Does yellow corn or white beans have more carbohydrates?
By weight, yellow corn and white beans contain similar amounts of carbs - yellow corn has 21g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does yellow corn or white beans contain more calcium?
White bean is a rich source of calcium and it has 23 times more calcium than yellow corn - yellow corn has 3mg of calcium in 100 grams and white bean has 73mg of calcium.
Does yellow corn or white beans contain more potassium?
Both yellow corn and white beans are high in potassium. White bean has 110% more potassium than yellow corn - yellow corn has 218mg of potassium in 100 grams and white bean has 454mg of potassium.