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  6. Kidney beans raw vs. Corn raw

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

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The main differences between kidney beans raw and corn raw

  • Kidney beans raw is richer than corn raw in copper, iron, fiber, folate, phosphorus, manganese, potassium, vitamin B1, magnesium, and vitamin B6.
  • Daily need coverage for copper for kidney beans raw is 100% higher.
  • Kidney beans raw contains 16 times more iron than corn raw. Kidney beans raw contains 8.2mg of iron, while corn raw contains 0.52mg.
  • Kidney beans raw has a lower glycemic index than corn raw.

Food types used in this article are Beans, kidney, all types, mature seeds, raw and Corn, sweet, yellow, raw.

Infographic

Kidney beans raw 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
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 MagnesiumMagnesium +278.4%
Contains more CalciumCalcium +7050%
Contains more PotassiumPotassium +420.7%
Contains more IronIron +1476.9%
Contains more CopperCopper +1674.1%
Contains more ZincZinc +506.5%
Contains more PhosphorusPhosphorus +357.3%
Contains more ManganeseManganese +526.4%
Contains more SeleniumSelenium +433.3%
Contains less SodiumSodium -37.5%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 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 EVitamin E +214.3%
Contains more Vitamin B1Vitamin B1 +241.3%
Contains more Vitamin B2Vitamin B2 +298.2%
Contains more Vitamin B3Vitamin B3 +16.4%
Contains more Vitamin B6Vitamin B6 +326.9%
Contains more Vitamin KVitamin K +6233.3%
Contains more FolateFolate +838.1%
Contains more Vitamin CVitamin C +51.1%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.717mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Corn raw DV% diff.
Copper 0.958mg 0.054mg 100%
Iron 8.2mg 0.52mg 96%
Fiber 24.9g 2g 92%
Folate 394µg 42µg 88%
Phosphorus 407mg 89mg 45%
Protein 23.58g 3.27g 41%
Manganese 1.021mg 0.163mg 37%
Potassium 1406mg 270mg 33%
Vitamin B1 0.529mg 0.155mg 31%
Magnesium 140mg 37mg 25%
Vitamin B6 0.397mg 0.093mg 23%
Zinc 2.79mg 0.46mg 21%
Vitamin K 19µg 0.3µg 16%
Carbs 60.01g 18.7g 14%
Calcium 143mg 2mg 14%
Vitamin B2 0.219mg 0.055mg 13%
Calories 333kcal 86kcal 12%
Selenium 3.2µg 0.6µg 5%
Choline 23mg 4%
Vitamin C 4.5mg 6.8mg 3%
Fructose 1.94g 2%
Starch 5.7g 2%
Vitamin B3 2.06mg 1.77mg 2%
Vitamin A 0µg 9µg 1%
Vitamin E 0.22mg 0.07mg 1%
Saturated fat 0.12g 0.325g 1%
Monounsaturated fat 0.064g 0.432g 1%
Fats 0.83g 1.35g 1%
Vitamin B5 0.78mg 0.717mg 1%
Net carbs 35.11g 16.7g N/A
Sugar 2.23g 6.26g N/A
Sodium 24mg 15mg 0%
Polyunsaturated fat 0.457g 0.487g 0%
Tryptophan 0.279mg 0.023mg 0%
Threonine 0.992mg 0.129mg 0%
Isoleucine 1.041mg 0.129mg 0%
Leucine 1.882mg 0.348mg 0%
Lysine 1.618mg 0.137mg 0%
Methionine 0.355mg 0.067mg 0%
Phenylalanine 1.275mg 0.15mg 0%
Valine 1.233mg 0.185mg 0%
Histidine 0.656mg 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 ProteinProtein +621.1%
Contains more CarbsCarbs +220.9%
Contains more OtherOther +507.9%
Contains more FatsFats +62.7%
Contains more WaterWater +547.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 -63.1%
Contains more Mono. FatMonounsaturated fat +575%
~equal in Polyunsaturated fat ~0.487g

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. 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.