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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 Iron +88.1%
Contains more Calcium +4666.7%
Contains more Potassium +890.1%
Contains more Magnesium +337.5%
Contains more Copper +1160.5%
Contains more Zinc +322.7%
Contains more Phosphorus +311.1%
Contains less Sodium -70.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 308% 43% 125% 100% 320% 77% 175% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 1% 13% 23% 26% 19% 43% 1%
Contains more Iron +88.1%
Contains more Calcium +4666.7%
Contains more Potassium +890.1%
Contains more Magnesium +337.5%
Contains more Copper +1160.5%
Contains more Zinc +322.7%
Contains more Phosphorus +311.1%
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 C +∞%
Contains more Vitamin E +83.3%
Contains more Vitamin B5 +225%
Contains more Vitamin B6 +118.1%
Contains more Vitamin K +∞%
Contains more Folate +88.5%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +74.4%
Contains more Vitamin B3 +141.2%
Equal in Vitamin B1 - 0.551
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 15% 0% 5% 0% 133% 51% 39% 47% 92% 0% 48% 296%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 13% 3% 0% 138% 89% 94% 15% 42% 0% 0% 157%
Contains more Vitamin C +∞%
Contains more Vitamin E +83.3%
Contains more Vitamin B5 +225%
Contains more Vitamin B6 +118.1%
Contains more Vitamin K +∞%
Contains more Folate +88.5%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +74.4%
Contains more Vitamin B3 +141.2%
Equal in Vitamin B1 - 0.551

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney bean Cornmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

Nutrient Kidney bean Cornmeal Opinion
Calories 333 370 Cornmeal
Protein 23.58 7.11 Kidney bean
Fats 0.83 1.75 Cornmeal
Vitamin C 4.5 0 Kidney bean
Carbs 60.01 79.45 Cornmeal
Cholesterol 0 0
Vitamin D 0 0
Iron 8.2 4.36 Kidney bean
Calcium 143 3 Kidney bean
Potassium 1406 142 Kidney bean
Magnesium 140 32 Kidney bean
Sugar 2.23 1.61 Cornmeal
Fiber 24.9 3.9 Kidney bean
Copper 0.958 0.076 Kidney bean
Zinc 2.79 0.66 Kidney bean
Starch 73.3 Cornmeal
Phosphorus 407 99 Kidney bean
Sodium 24 7 Cornmeal
Vitamin A 0 214 Cornmeal
Vitamin E 0.22 0.12 Kidney bean
Vitamin D 0 0
Vitamin B1 0.529 0.551 Cornmeal
Vitamin B2 0.219 0.382 Cornmeal
Vitamin B3 2.06 4.968 Cornmeal
Vitamin B5 0.78 0.24 Kidney bean
Vitamin B6 0.397 0.182 Kidney bean
Vitamin B12 0 0
Vitamin K 19 0 Kidney bean
Folate 394 209 Kidney bean
Trans Fat 0 0
Saturated Fat 0.12 0.22 Kidney bean
Monounsaturated Fat 0.064 0.39 Cornmeal
Polyunsaturated fat 0.457 0.828 Cornmeal
Tryptophan 0.279 0.038 Kidney bean
Threonine 0.992 0.172 Kidney bean
Isoleucine 1.041 0.242 Kidney bean
Leucine 1.882 1.006 Kidney bean
Lysine 1.618 0.105 Kidney bean
Methionine 0.355 0.162 Kidney bean
Phenylalanine 1.275 0.366 Kidney bean
Valine 1.233 0.337 Kidney bean
Histidine 0.656 0.172 Kidney bean
Fructose 0.17 Cornmeal

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.