Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Kidney beans raw
  5. Compare
  6. Kidney beans raw vs. Corn raw

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

Compare

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 from 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.

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.
Kidney beans raw
Kidney beans raw
9
:
1
Corn raw
Corn raw
Contains more Calcium +7050%
Contains more Iron +1476.9%
Contains more Magnesium +278.4%
Contains more Phosphorus +357.3%
Contains more Potassium +420.7%
Contains more Zinc +506.5%
Contains more Copper +1674.1%
Contains more Manganese +526.4%
Contains more Selenium +433.3%
Contains less Sodium -37.5%
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
Contains more Calcium +7050%
Contains more Iron +1476.9%
Contains more Magnesium +278.4%
Contains more Phosphorus +357.3%
Contains more Potassium +420.7%
Contains more Zinc +506.5%
Contains more Copper +1674.1%
Contains more Manganese +526.4%
Contains more Selenium +433.3%
Contains less Sodium -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.
Kidney beans raw
Kidney beans raw
8
:
2
Corn raw
Corn raw
Contains more Vitamin E +214.3%
Contains more Vitamin B1 +241.3%
Contains more Vitamin B2 +298.2%
Contains more Vitamin B3 +16.4%
Contains more Vitamin B6 +326.9%
Contains more Folate +838.1%
Contains more Vitamin K +6233.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +51.1%
Equal in Vitamin B5 - 0.717
Kidney beans raw
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%
Corn raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Contains more Vitamin E +214.3%
Contains more Vitamin B1 +241.3%
Contains more Vitamin B2 +298.2%
Contains more Vitamin B3 +16.4%
Contains more Vitamin B6 +326.9%
Contains more Folate +838.1%
Contains more Vitamin K +6233.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +51.1%
Equal in Vitamin B5 - 0.717

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
3
:
2
Corn raw
Corn raw
Contains more Protein +621.1%
Contains more Carbs +220.9%
Contains more Other +507.9%
Contains more Fats +62.7%
Contains more Water +547.2%
Kidney beans raw
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Corn raw
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 Protein +621.1%
Contains more Carbs +220.9%
Contains more Other +507.9%
Contains more Fats +62.7%
Contains more Water +547.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
1
:
2
Corn raw
Corn raw
Contains less Saturated Fat -63.1%
Contains more Monounsaturated Fat +575%
Equal in Polyunsaturated fat - 0.487
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Corn raw
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Contains less Saturated Fat -63.1%
Contains more Monounsaturated Fat +575%
Equal in Polyunsaturated fat - 0.487

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 Corn raw
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Kidney beans raw Corn raw Opinion
Net carbs 35.11g 16.7g Kidney beans raw
Protein 23.58g 3.27g Kidney beans raw
Fats 0.83g 1.35g Corn raw
Carbs 60.01g 18.7g Kidney beans raw
Calories 333kcal 86kcal Kidney beans raw
Starch 5.7g Corn raw
Fructose 1.94g Corn raw
Sugar 2.23g 6.26g Kidney beans raw
Fiber 24.9g 2g Kidney beans raw
Calcium 143mg 2mg Kidney beans raw
Iron 8.2mg 0.52mg Kidney beans raw
Magnesium 140mg 37mg Kidney beans raw
Phosphorus 407mg 89mg Kidney beans raw
Potassium 1406mg 270mg Kidney beans raw
Sodium 24mg 15mg Corn raw
Zinc 2.79mg 0.46mg Kidney beans raw
Copper 0.958mg 0.054mg Kidney beans raw
Manganese 1.021mg 0.163mg Kidney beans raw
Selenium 3.2µg 0.6µg Kidney beans raw
Vitamin A 0IU 187IU Corn raw
Vitamin A RAE 0µg 9µg Corn raw
Vitamin E 0.22mg 0.07mg Kidney beans raw
Vitamin C 4.5mg 6.8mg Corn raw
Vitamin B1 0.529mg 0.155mg Kidney beans raw
Vitamin B2 0.219mg 0.055mg Kidney beans raw
Vitamin B3 2.06mg 1.77mg Kidney beans raw
Vitamin B5 0.78mg 0.717mg Kidney beans raw
Vitamin B6 0.397mg 0.093mg Kidney beans raw
Folate 394µg 42µg Kidney beans raw
Vitamin K 19µg 0.3µg Kidney beans raw
Tryptophan 0.279mg 0.023mg Kidney beans raw
Threonine 0.992mg 0.129mg Kidney beans raw
Isoleucine 1.041mg 0.129mg Kidney beans raw
Leucine 1.882mg 0.348mg Kidney beans raw
Lysine 1.618mg 0.137mg Kidney beans raw
Methionine 0.355mg 0.067mg Kidney beans raw
Phenylalanine 1.275mg 0.15mg Kidney beans raw
Valine 1.233mg 0.185mg Kidney beans raw
Histidine 0.656mg 0.089mg Kidney beans raw
Saturated Fat 0.12g 0.325g Kidney beans raw
Monounsaturated Fat 0.064g 0.432g Corn raw
Polyunsaturated fat 0.457g 0.487g Corn raw
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Corn raw
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
18%
Corn raw
Minerals Daily Need Coverage Score
130%
Kidney beans raw
17%
Corn raw

Comparison summary

Which food is lower in Sugar?
Kidney beans raw
Kidney beans raw is lower in Sugar (difference - 4.03g)
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 0.205g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw is relatively richer in vitamins
Which food contains less Sodium?
Corn raw
Corn raw contains less Sodium (difference - 9mg)
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)

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.