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Kidney beans raw vs. Cornmeal — In-Depth Nutrition Comparison

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How are Kidney beans raw and Cornmeal different?

  • Kidney beans raw is higher in Copper, Fiber, Iron, Folate, Phosphorus, Potassium, Manganese, Magnesium, and Zinc, however, Cornmeal is richer in Vitamin B3.
  • Daily need coverage for Copper from Kidney beans raw is 98% higher.
  • Kidney beans raw contains 10 times more Potassium than Cornmeal. While Kidney beans raw contains 1406mg of Potassium, Cornmeal contains only 142mg.

Beans, kidney, all types, mature seeds, raw and Cornmeal, degermed, enriched, yellow are the varieties used in this article.

Infographic

Kidney beans raw vs Cornmeal 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.
Contains more Calcium +4666.7%
Contains more Iron +88.1%
Contains more Magnesium +337.5%
Contains more Phosphorus +311.1%
Contains more Potassium +890.1%
Contains more Zinc +322.7%
Contains more Copper +1160.5%
Contains more Manganese +486.8%
Contains less Sodium -70.8%
Contains more Selenium +228.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Contains more Calcium +4666.7%
Contains more Iron +88.1%
Contains more Magnesium +337.5%
Contains more Phosphorus +311.1%
Contains more Potassium +890.1%
Contains more Zinc +322.7%
Contains more Copper +1160.5%
Contains more Manganese +486.8%
Contains less Sodium -70.8%
Contains more Selenium +228.1%

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.
:
Contains more Vitamin E +83.3%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +225%
Contains more Vitamin B6 +118.1%
Contains more Folate +88.5%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +74.4%
Contains more Vitamin B3 +141.2%
Equal in Vitamin B1 - 0.551
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
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%
Contains more Vitamin E +83.3%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +225%
Contains more Vitamin B6 +118.1%
Contains more Folate +88.5%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +74.4%
Contains more Vitamin B3 +141.2%
Equal in Vitamin B1 - 0.551

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +231.6%
Contains more Other +651%
Contains more Fats +110.8%
Contains more Carbs +32.4%
Equal in Water - 11.18
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more Protein +231.6%
Contains more Other +651%
Contains more Fats +110.8%
Contains more Carbs +32.4%
Equal in Water - 11.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -45.5%
Contains more Monounsaturated Fat +509.4%
Contains more Polyunsaturated fat +81.2%
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Contains less Saturated Fat -45.5%
Contains more Monounsaturated Fat +509.4%
Contains more Polyunsaturated fat +81.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kidney beans raw Cornmeal Opinion
Net carbs 35.11g 75.55g Cornmeal
Protein 23.58g 7.11g Kidney beans raw
Fats 0.83g 1.75g Cornmeal
Carbs 60.01g 79.45g Cornmeal
Calories 333kcal 370kcal Cornmeal
Starch 73.3g Cornmeal
Fructose 0.17g Cornmeal
Sugar 2.23g 1.61g Cornmeal
Fiber 24.9g 3.9g Kidney beans raw
Calcium 143mg 3mg Kidney beans raw
Iron 8.2mg 4.36mg Kidney beans raw
Magnesium 140mg 32mg Kidney beans raw
Phosphorus 407mg 99mg Kidney beans raw
Potassium 1406mg 142mg Kidney beans raw
Sodium 24mg 7mg Cornmeal
Zinc 2.79mg 0.66mg Kidney beans raw
Copper 0.958mg 0.076mg Kidney beans raw
Manganese 1.021mg 0.174mg Kidney beans raw
Selenium 3.2µg 10.5µg Cornmeal
Vitamin A 0IU 214IU Cornmeal
Vitamin A RAE 0µg 11µg Cornmeal
Vitamin E 0.22mg 0.12mg Kidney beans raw
Vitamin C 4.5mg 0mg Kidney beans raw
Vitamin B1 0.529mg 0.551mg Cornmeal
Vitamin B2 0.219mg 0.382mg Cornmeal
Vitamin B3 2.06mg 4.968mg Cornmeal
Vitamin B5 0.78mg 0.24mg Kidney beans raw
Vitamin B6 0.397mg 0.182mg Kidney beans raw
Folate 394µg 209µg Kidney beans raw
Vitamin K 19µg 0µg Kidney beans raw
Tryptophan 0.279mg 0.038mg Kidney beans raw
Threonine 0.992mg 0.172mg Kidney beans raw
Isoleucine 1.041mg 0.242mg Kidney beans raw
Leucine 1.882mg 1.006mg Kidney beans raw
Lysine 1.618mg 0.105mg Kidney beans raw
Methionine 0.355mg 0.162mg Kidney beans raw
Phenylalanine 1.275mg 0.366mg Kidney beans raw
Valine 1.233mg 0.337mg Kidney beans raw
Histidine 0.656mg 0.172mg Kidney beans raw
Saturated Fat 0.12g 0.22g Kidney beans raw
Monounsaturated Fat 0.064g 0.39g Cornmeal
Polyunsaturated fat 0.457g 0.828g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Cornmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
60%
Kidney beans raw
46%
Cornmeal
Minerals Daily Need Coverage Score
130%
Kidney beans raw
37%
Cornmeal

Comparison summary

Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 0.1g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 46)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $0.2)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 17mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/nutrients
  2. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.