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Kidney beans vs. Cornmeal — In-Depth Nutrition Comparison

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Significant differences between Kidney beans and Cornmeal

  • Kidney beans has more Copper, Manganese, Fiber, and Potassium, however, Cornmeal is richer in Vitamin B1, Vitamin B3, Iron, Vitamin B2, Folate, and Selenium.
  • Cornmeal covers your daily Vitamin B1 needs 33% more than Kidney beans.
  • Cornmeal has 3 times less Potassium than Kidney beans. Kidney beans has 405mg of Potassium, while Cornmeal has 142mg.

Specific food types used in this comparison are Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Cornmeal, degermed, enriched, yellow.

Infographic

Kidney beans 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 +1066.7%
Contains more Magnesium +31.3%
Contains more Phosphorus +39.4%
Contains more Potassium +185.2%
Contains less Sodium -85.7%
Contains more Zinc +51.5%
Contains more Copper +184.2%
Contains more Manganese +147.1%
Contains more Iron +96.4%
Contains more Selenium +854.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Contains more Calcium +1066.7%
Contains more Magnesium +31.3%
Contains more Phosphorus +39.4%
Contains more Potassium +185.2%
Contains less Sodium -85.7%
Contains more Zinc +51.5%
Contains more Copper +184.2%
Contains more Manganese +147.1%
Contains more Iron +96.4%
Contains more Selenium +854.5%

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.
:
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +300%
Contains more Vitamin B1 +244.4%
Contains more Vitamin B2 +558.6%
Contains more Vitamin B3 +759.5%
Contains more Vitamin B6 +51.7%
Contains more Folate +60.8%
Equal in Vitamin B5 - 0.24
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
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 C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +300%
Contains more Vitamin B1 +244.4%
Contains more Vitamin B2 +558.6%
Contains more Vitamin B3 +759.5%
Contains more Vitamin B6 +51.7%
Contains more Folate +60.8%
Equal in Vitamin B5 - 0.24

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +21.9%
Contains more Water +498.7%
Contains more Other +113.7%
Contains more Fats +250%
Contains more Carbs +248.5%
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 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 +21.9%
Contains more Water +498.7%
Contains more Other +113.7%
Contains more Fats +250%
Contains more Carbs +248.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -66.8%
Contains more Monounsaturated Fat +900%
Contains more Polyunsaturated fat +197.8%
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Contains less Saturated Fat -66.8%
Contains more Monounsaturated Fat +900%
Contains more Polyunsaturated fat +197.8%

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

All nutrients comparison - raw data values

Nutrient Kidney beans Cornmeal Opinion
Net carbs 16.4g 75.55g Cornmeal
Protein 8.67g 7.11g Kidney beans
Fats 0.5g 1.75g Cornmeal
Carbs 22.8g 79.45g Cornmeal
Calories 127kcal 370kcal Cornmeal
Starch 73.3g Cornmeal
Fructose 0.17g Cornmeal
Sugar 0.32g 1.61g Kidney beans
Fiber 6.4g 3.9g Kidney beans
Calcium 35mg 3mg Kidney beans
Iron 2.22mg 4.36mg Cornmeal
Magnesium 42mg 32mg Kidney beans
Phosphorus 138mg 99mg Kidney beans
Potassium 405mg 142mg Kidney beans
Sodium 1mg 7mg Kidney beans
Zinc 1mg 0.66mg Kidney beans
Copper 0.216mg 0.076mg Kidney beans
Manganese 0.43mg 0.174mg Kidney beans
Selenium 1.1µg 10.5µg Cornmeal
Vitamin A 0IU 214IU Cornmeal
Vitamin A RAE 0µg 11µg Cornmeal
Vitamin E 0.03mg 0.12mg Cornmeal
Vitamin C 1.2mg 0mg Kidney beans
Vitamin B1 0.16mg 0.551mg Cornmeal
Vitamin B2 0.058mg 0.382mg Cornmeal
Vitamin B3 0.578mg 4.968mg Cornmeal
Vitamin B5 0.22mg 0.24mg Cornmeal
Vitamin B6 0.12mg 0.182mg Cornmeal
Folate 130µg 209µg Cornmeal
Vitamin K 8.4µg 0µg Kidney beans
Tryptophan 0.104mg 0.038mg Kidney beans
Threonine 0.319mg 0.172mg Kidney beans
Isoleucine 0.41mg 0.242mg Kidney beans
Leucine 0.736mg 1.006mg Cornmeal
Lysine 0.607mg 0.105mg Kidney beans
Methionine 0.113mg 0.162mg Cornmeal
Phenylalanine 0.511mg 0.366mg Kidney beans
Valine 0.5mg 0.337mg Kidney beans
Histidine 0.238mg 0.172mg Kidney beans
Saturated Fat 0.073g 0.22g Kidney beans
Monounsaturated Fat 0.039g 0.39g Cornmeal
Polyunsaturated fat 0.278g 0.828g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans Cornmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
19%
Kidney beans
46%
Cornmeal
Minerals Daily Need Coverage Score
38%
Kidney beans
37%
Cornmeal

Comparison summary

Which food is lower in Sugar?
Kidney beans
Kidney beans is lower in Sugar (difference - 1.29g)
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 0.147g)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 46)
Which food is cheaper?
Kidney beans
Kidney beans is cheaper (difference - $0.2)
Which food is richer in minerals?
Kidney beans
Kidney beans is relatively richer in minerals
Which food is richer in vitamins?
Cornmeal
Cornmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.