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Kidney bean vs Cornmeal - In-Depth Nutrition Comparison

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How are Kidney bean and Cornmeal different?

  • Kidney bean 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 bean is 98% higher.
  • Kidney bean contains 10 times more Potassium than Cornmeal. While Kidney bean 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 bean vs Cornmeal infographic
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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" chart 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 less Sodium -70.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 164% 23% 43% 13% 1% 19% 26%
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 less Sodium -70.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart 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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kidney bean 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 bean Cornmeal Opinion
Net carbs 35.11g 75.55g Cornmeal
Protein 23.58g 7.11g Kidney bean
Fats 0.83g 1.75g Cornmeal
Carbs 60.01g 79.45g Cornmeal
Calories 333kcal 370kcal Cornmeal
Starch g 73.3g Cornmeal
Fructose g 0.17g Cornmeal
Sugar 2.23g 1.61g Cornmeal
Fiber 24.9g 3.9g Kidney bean
Calcium 143mg 3mg Kidney bean
Iron 8.2mg 4.36mg Kidney bean
Magnesium 140mg 32mg Kidney bean
Phosphorus 407mg 99mg Kidney bean
Potassium 1406mg 142mg Kidney bean
Sodium 24mg 7mg Cornmeal
Zinc 2.79mg 0.66mg Kidney bean
Copper 0.958mg 0.076mg Kidney bean
Vitamin A 0IU 214IU Cornmeal
Vitamin E 0.22mg 0.12mg Kidney bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.5mg 0mg Kidney bean
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 bean
Vitamin B6 0.397mg 0.182mg Kidney bean
Folate 394µg 209µg Kidney bean
Vitamin B12 0µg 0µg
Vitamin K 19µg 0µg Kidney bean
Tryptophan 0.279mg 0.038mg Kidney bean
Threonine 0.992mg 0.172mg Kidney bean
Isoleucine 1.041mg 0.242mg Kidney bean
Leucine 1.882mg 1.006mg Kidney bean
Lysine 1.618mg 0.105mg Kidney bean
Methionine 0.355mg 0.162mg Kidney bean
Phenylalanine 1.275mg 0.366mg Kidney bean
Valine 1.233mg 0.337mg Kidney bean
Histidine 0.656mg 0.172mg Kidney bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.12g 0.22g Kidney bean
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 bean Cornmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
60
Kidney bean
46
Cornmeal
Mineral Summary Score
143
Kidney bean
36
Cornmeal

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
141%
Kidney bean
43%
Cornmeal
Carbohydrates
60%
Kidney bean
79%
Cornmeal
Fats
4%
Kidney bean
8%
Cornmeal

Comparison summary

Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 0.1g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 46)
Which food is cheaper?
Kidney bean
Kidney bean is cheaper (difference - $0.2)
Which food is richer in minerals?
Kidney bean
Kidney bean 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Kidney bean - 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.