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  6. Cornmeal vs. Kidney beans

Cornmeal vs. Kidney beans — In-Depth Nutrition Comparison

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Significant differences between Cornmeal and Kidney beans

  • Cornmeal has more Vitamin B1, Vitamin B3, Iron, Vitamin B2, Folate, and Selenium, however, Kidney beans is richer in Copper, Manganese, Fiber, and Potassium.
  • Cornmeal covers your daily Vitamin B1 needs 33% more than Kidney beans.
  • Kidney beans has 10 times less Selenium than Cornmeal. Cornmeal has 10.5µg of Selenium, while Kidney beans has 1.1µg.

Specific food types used in this comparison are Cornmeal, degermed, enriched, yellow and Beans, kidney, all types, mature seeds, cooked, boiled, without salt.

Infographic

Cornmeal vs Kidney 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.
Cornmeal
Cornmeal
2
:
8
Kidney beans
Kidney beans
Contains more Iron +96.4%
Contains more Selenium +854.5%
Contains more Calcium +1066.7%
Contains more Magnesium +31.3%
Contains more Phosphorus +39.4%
Contains more Potassium +185.2%
Contains less Sodium -85.7%
Contains more Zinc +51.5%
Contains more Copper +184.2%
Contains more Manganese +147.1%
Cornmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Kidney beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Contains more Iron +96.4%
Contains more Selenium +854.5%
Contains more Calcium +1066.7%
Contains more Magnesium +31.3%
Contains more Phosphorus +39.4%
Contains more Potassium +185.2%
Contains less Sodium -85.7%
Contains more Zinc +51.5%
Contains more Copper +184.2%
Contains more Manganese +147.1%

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.
Cornmeal
Cornmeal
8
:
2
Kidney beans
Kidney beans
Contains more Vitamin A +∞%
Contains more Vitamin E +300%
Contains more Vitamin B1 +244.4%
Contains more Vitamin B2 +558.6%
Contains more Vitamin B3 +759.5%
Contains more Vitamin B6 +51.7%
Contains more Folate +60.8%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.22
Cornmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
Kidney 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% 4% 40% 14% 11% 14% 28% 98% 0% 22%
Contains more Vitamin A +∞%
Contains more Vitamin E +300%
Contains more Vitamin B1 +244.4%
Contains more Vitamin B2 +558.6%
Contains more Vitamin B3 +759.5%
Contains more Vitamin B6 +51.7%
Contains more Folate +60.8%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.22

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cornmeal
Cornmeal
2
:
3
Kidney beans
Kidney beans
Contains more Fats +250%
Contains more Carbs +248.5%
Contains more Protein +21.9%
Contains more Water +498.7%
Contains more Other +113.7%
Cornmeal
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Kidney beans
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more Fats +250%
Contains more Carbs +248.5%
Contains more Protein +21.9%
Contains more Water +498.7%
Contains more Other +113.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cornmeal
Cornmeal
2
:
1
Kidney beans
Kidney beans
Contains more Monounsaturated Fat +900%
Contains more Polyunsaturated fat +197.8%
Contains less Saturated Fat -66.8%
Cornmeal
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Kidney beans
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Contains more Monounsaturated Fat +900%
Contains more Polyunsaturated fat +197.8%
Contains less Saturated Fat -66.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cornmeal Kidney beans Opinion
Net carbs 75.55g 16.4g Cornmeal
Protein 7.11g 8.67g Kidney beans
Fats 1.75g 0.5g Cornmeal
Carbs 79.45g 22.8g Cornmeal
Calories 370kcal 127kcal Cornmeal
Starch 73.3g Cornmeal
Fructose 0.17g Cornmeal
Sugar 1.61g 0.32g Kidney beans
Fiber 3.9g 6.4g Kidney beans
Calcium 3mg 35mg Kidney beans
Iron 4.36mg 2.22mg Cornmeal
Magnesium 32mg 42mg Kidney beans
Phosphorus 99mg 138mg Kidney beans
Potassium 142mg 405mg Kidney beans
Sodium 7mg 1mg Kidney beans
Zinc 0.66mg 1mg Kidney beans
Copper 0.076mg 0.216mg Kidney beans
Manganese 0.174mg 0.43mg Kidney beans
Selenium 10.5µg 1.1µg Cornmeal
Vitamin A 214IU 0IU Cornmeal
Vitamin A RAE 11µg 0µg Cornmeal
Vitamin E 0.12mg 0.03mg Cornmeal
Vitamin C 0mg 1.2mg Kidney beans
Vitamin B1 0.551mg 0.16mg Cornmeal
Vitamin B2 0.382mg 0.058mg Cornmeal
Vitamin B3 4.968mg 0.578mg Cornmeal
Vitamin B5 0.24mg 0.22mg Cornmeal
Vitamin B6 0.182mg 0.12mg Cornmeal
Folate 209µg 130µg Cornmeal
Vitamin K 0µg 8.4µg Kidney beans
Tryptophan 0.038mg 0.104mg Kidney beans
Threonine 0.172mg 0.319mg Kidney beans
Isoleucine 0.242mg 0.41mg Kidney beans
Leucine 1.006mg 0.736mg Cornmeal
Lysine 0.105mg 0.607mg Kidney beans
Methionine 0.162mg 0.113mg Cornmeal
Phenylalanine 0.366mg 0.511mg Kidney beans
Valine 0.337mg 0.5mg Kidney beans
Histidine 0.172mg 0.238mg Kidney beans
Saturated Fat 0.22g 0.073g Kidney beans
Monounsaturated Fat 0.39g 0.039g Cornmeal
Polyunsaturated fat 0.828g 0.278g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Kidney 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
46%
Cornmeal
19%
Kidney beans
Minerals Daily Need Coverage Score
37%
Cornmeal
38%
Kidney beans

Comparison summary

Which food is lower in Sugar?
Kidney beans
Kidney beans is lower in Sugar (difference - 1.29g)
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 0.147g)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 46)
Which food is cheaper?
Kidney beans
Kidney beans is cheaper (difference - $0.2)
Which food is richer in minerals?
Kidney beans
Kidney beans is relatively richer in minerals
Which food is richer in vitamins?
Cornmeal
Cornmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/nutrients
  2. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.