Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Kidney bean vs Maize - In-Depth Nutrition Comparison

Compare

The main differences between Kidney bean and Maize

  • Kidney bean is richer than Maize in Copper, Iron, Fiber, Folate, Phosphorus, Manganese, Potassium, Vitamin B1, Magnesium, and Vitamin B6.
  • Daily need coverage for Copper from Kidney bean is 100% higher.
  • Kidney bean contains 16 times more Iron than Maize. Kidney bean contains 8.2mg of Iron, while Maize contains 0.52mg.

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

Infographic

Kidney bean vs Maize 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" chart below show how much of the daily needs can be covered by 300 grams of the food
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 less Sodium -37.5%
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% 20% 27% 39% 24% 2% 13% 18%
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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Maize
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
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 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

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 Maize
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Kidney bean Maize Opinion
Net carbs 35.11g 16.7g Kidney bean
Protein 23.58g 3.27g Kidney bean
Fats 0.83g 1.35g Maize
Carbs 60.01g 18.7g Kidney bean
Calories 333kcal 86kcal Kidney bean
Starch g 5.7g Maize
Fructose g 1.94g Maize
Sugar 2.23g 6.26g Kidney bean
Fiber 24.9g 2g Kidney bean
Calcium 143mg 2mg Kidney bean
Iron 8.2mg 0.52mg Kidney bean
Magnesium 140mg 37mg Kidney bean
Phosphorus 407mg 89mg Kidney bean
Potassium 1406mg 270mg Kidney bean
Sodium 24mg 15mg Maize
Zinc 2.79mg 0.46mg Kidney bean
Copper 0.958mg 0.054mg Kidney bean
Vitamin A 0IU 187IU Maize
Vitamin E 0.22mg 0.07mg Kidney bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.5mg 6.8mg Maize
Vitamin B1 0.529mg 0.155mg Kidney bean
Vitamin B2 0.219mg 0.055mg Kidney bean
Vitamin B3 2.06mg 1.77mg Kidney bean
Vitamin B5 0.78mg 0.717mg Kidney bean
Vitamin B6 0.397mg 0.093mg Kidney bean
Folate 394µg 42µg Kidney bean
Vitamin B12 0µg 0µg
Vitamin K 19µg 0.3µg Kidney bean
Tryptophan 0.279mg 0.023mg Kidney bean
Threonine 0.992mg 0.129mg Kidney bean
Isoleucine 1.041mg 0.129mg Kidney bean
Leucine 1.882mg 0.348mg Kidney bean
Lysine 1.618mg 0.137mg Kidney bean
Methionine 0.355mg 0.067mg Kidney bean
Phenylalanine 1.275mg 0.15mg Kidney bean
Valine 1.233mg 0.185mg Kidney bean
Histidine 0.656mg 0.089mg Kidney bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.12g 0.325g Kidney bean
Monounsaturated Fat 0.064g 0.432g Maize
Polyunsaturated fat 0.457g 0.487g Maize

Which food is preferable for your diet?

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

People also compare

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
18
Maize
Mineral Summary Score
143
Kidney bean
18
Maize

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
20%
Maize
Carbohydrates
60%
Kidney bean
19%
Maize
Fats
4%
Kidney bean
6%
Maize

Comparison summary

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

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. Maize - 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.