Corn vs. Kidney beans — In-Depth Nutrition Comparison
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What are the main differences between Corn and Kidney beans?
- Corn is richer in Vitamin B5, and Vitamin B3, while Kidney beans is higher in Folate, Iron, Copper, Fiber, Manganese, Phosphorus, Vitamin K, and Vitamin B1.
- Kidney beans's daily need coverage for Folate is 27% higher.
- Kidney beans has 4 times less Vitamin B5 than Corn. Corn has 0.792mg of Vitamin B5, while Kidney beans has 0.22mg.
We used Corn, sweet, yellow, cooked, boiled, drained, without salt and Beans, kidney, all types, mature seeds, cooked, boiled, without salt types in this comparison.
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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.
Contains
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Calcium
+1066.7%
Contains
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Iron
+393.3%
Contains
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Magnesium
+61.5%
Contains
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Phosphorus
+79.2%
Contains
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Potassium
+85.8%
Contains
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Zinc
+61.3%
Contains
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Copper
+340.8%
Contains
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Manganese
+157.5%
Contains
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Selenium
+450%
Equal in Sodium - 1
Contains
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Calcium
+1066.7%
Contains
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Iron
+393.3%
Contains
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Magnesium
+61.5%
Contains
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Phosphorus
+79.2%
Contains
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Potassium
+85.8%
Contains
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Zinc
+61.3%
Contains
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Copper
+340.8%
Contains
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Manganese
+157.5%
Contains
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Selenium
+450%
Equal in Sodium - 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.
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Contains
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Vitamin A
+∞%
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Vitamin E
+200%
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Vitamin C
+358.3%
Contains
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Vitamin B3
+191.2%
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Vitamin B5
+260%
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Vitamin B6
+15.8%
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Vitamin B1
+72%
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Folate
+465.2%
Contains
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Vitamin K
+2000%
Equal in Vitamin B2 - 0.058
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+200%
Contains
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Vitamin C
+358.3%
Contains
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Vitamin B3
+191.2%
Contains
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Vitamin B5
+260%
Contains
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Vitamin B6
+15.8%
Contains
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Vitamin B1
+72%
Contains
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Folate
+465.2%
Contains
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Vitamin K
+2000%
Equal in Vitamin B2 - 0.058
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+200%
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Protein
+154.3%
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Other
+55.7%
Equal in Carbs - 22.8
Equal in Water - 66.94
Protein:
3.41 g
Fats:
1.5 g
Carbs:
20.98 g
Water:
73.41 g
Other:
0.7 g
Protein:
8.67 g
Fats:
0.5 g
Carbs:
22.8 g
Water:
66.94 g
Other:
1.09 g
Contains
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Fats
+200%
Contains
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Protein
+154.3%
Contains
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Other
+55.7%
Equal in Carbs - 22.8
Equal in Water - 66.94
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+859%
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Polyunsaturated fat
+116.9%
Contains
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Saturated Fat
-62.9%
Saturated Fat:
0.197 g
Monounsaturated Fat:
0.374 g
Polyunsaturated fat:
0.603 g
Saturated Fat:
0.073 g
Monounsaturated Fat:
0.039 g
Polyunsaturated fat:
0.278 g
Contains
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Monounsaturated Fat
+859%
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Polyunsaturated fat
+116.9%
Contains
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Saturated Fat
-62.9%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sodium | Equal | ||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 18.58g | 16.4g |
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| Protein | 3.41g | 8.67g |
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| Fats | 1.5g | 0.5g |
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| Carbs | 20.98g | 22.8g |
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| Calories | 96kcal | 127kcal |
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| Starch | 7.17g |
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| Fructose | 0.79g |
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| Sugar | 4.54g | 0.32g |
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| Fiber | 2.4g | 6.4g |
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| Calcium | 3mg | 35mg |
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| Iron | 0.45mg | 2.22mg |
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| Magnesium | 26mg | 42mg |
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| Phosphorus | 77mg | 138mg |
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| Potassium | 218mg | 405mg |
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| Sodium | 1mg | 1mg | |
| Zinc | 0.62mg | 1mg |
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| Copper | 0.049mg | 0.216mg |
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| Manganese | 0.167mg | 0.43mg |
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| Selenium | 0.2µg | 1.1µg |
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| Vitamin A | 263IU | 0IU |
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| Vitamin A RAE | 13µg | 0µg |
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| Vitamin E | 0.09mg | 0.03mg |
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| Vitamin C | 5.5mg | 1.2mg |
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| Vitamin B1 | 0.093mg | 0.16mg |
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| Vitamin B2 | 0.057mg | 0.058mg |
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| Vitamin B3 | 1.683mg | 0.578mg |
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| Vitamin B5 | 0.792mg | 0.22mg |
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| Vitamin B6 | 0.139mg | 0.12mg |
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| Folate | 23µg | 130µg |
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| Vitamin K | 0.4µg | 8.4µg |
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| Tryptophan | 0.023mg | 0.104mg |
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| Threonine | 0.133mg | 0.319mg |
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| Isoleucine | 0.133mg | 0.41mg |
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| Leucine | 0.358mg | 0.736mg |
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| Lysine | 0.141mg | 0.607mg |
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| Methionine | 0.069mg | 0.113mg |
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| Phenylalanine | 0.155mg | 0.511mg |
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| Valine | 0.191mg | 0.5mg |
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| Histidine | 0.091mg | 0.238mg |
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| Saturated Fat | 0.197g | 0.073g |
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| Monounsaturated Fat | 0.374g | 0.039g |
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| Polyunsaturated fat | 0.603g | 0.278g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
19%
Minerals Daily Need Coverage Score
14%
38%
Comparison summary
Which food is lower in Sugar?
Kidney beans is lower in Sugar (difference - 4.22g)
Which food is lower in Saturated Fat?
Kidney beans is lower in Saturated Fat (difference - 0.124g)
Which food is lower in glycemic index?
Kidney beans is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Kidney beans is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1.2)
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.