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  6. Kidney beans vs. Corn

Kidney beans vs. Corn — In-Depth Nutrition Comparison

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What are the main differences between Kidney beans and Corn?

  • Kidney beans is richer in Folate, Iron, Copper, Fiber, Manganese, Phosphorus, Vitamin K, and Vitamin B1, while Corn is higher in Vitamin B5, and Vitamin B3.
  • Kidney beans's daily need coverage for Folate is 27% higher.
  • Corn has 21 times less Vitamin K than Kidney beans. Kidney beans has 8.4µg of Vitamin K, while Corn has 0.4µg.

We used Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Corn, sweet, yellow, cooked, boiled, drained, without salt types in this comparison.

Infographic

Kidney beans vs Corn 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
Kidney beans
9
:
0
Corn
Corn
Contains more Calcium +1066.7%
Contains more Iron +393.3%
Contains more Magnesium +61.5%
Contains more Phosphorus +79.2%
Contains more Potassium +85.8%
Contains more Zinc +61.3%
Contains more Copper +340.8%
Contains more Manganese +157.5%
Contains more Selenium +450%
Equal in Sodium - 1
Kidney beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Corn
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Contains more Calcium +1066.7%
Contains more Iron +393.3%
Contains more Magnesium +61.5%
Contains more Phosphorus +79.2%
Contains more Potassium +85.8%
Contains more Zinc +61.3%
Contains more Copper +340.8%
Contains more Manganese +157.5%
Contains more Selenium +450%
Equal in Sodium - 1

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
Kidney beans
4
:
6
Corn
Corn
Contains more Vitamin B1 +72%
Contains more Folate +465.2%
Contains more Vitamin K +2000%
Contains more Vitamin A +∞%
Contains more Vitamin E +200%
Contains more Vitamin C +358.3%
Contains more Vitamin B3 +191.2%
Contains more Vitamin B5 +260%
Contains more Vitamin B6 +15.8%
Equal in Vitamin B2 - 0.057
Kidney beans
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%
Corn
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
Contains more Vitamin B1 +72%
Contains more Folate +465.2%
Contains more Vitamin K +2000%
Contains more Vitamin A +∞%
Contains more Vitamin E +200%
Contains more Vitamin C +358.3%
Contains more Vitamin B3 +191.2%
Contains more Vitamin B5 +260%
Contains more Vitamin B6 +15.8%
Equal in Vitamin B2 - 0.057

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans
Kidney beans
3
:
2
Corn
Corn
Contains more Protein +154.3%
Contains more Other +55.7%
Contains more Fats +200%
Equal in Carbs - 20.98
Equal in Water - 73.41
Kidney beans
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Corn
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more Protein +154.3%
Contains more Other +55.7%
Contains more Fats +200%
Equal in Carbs - 20.98
Equal in Water - 73.41

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans
Kidney beans
1
:
2
Corn
Corn
Contains less Saturated Fat -62.9%
Contains more Monounsaturated Fat +859%
Contains more Polyunsaturated fat +116.9%
Kidney beans
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Corn
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
Contains less Saturated Fat -62.9%
Contains more Monounsaturated Fat +859%
Contains more Polyunsaturated fat +116.9%

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

All nutrients comparison - raw data values

Nutrient Kidney beans Corn Opinion
Net carbs 16.4g 18.58g Corn
Protein 8.67g 3.41g Kidney beans
Fats 0.5g 1.5g Corn
Carbs 22.8g 20.98g Kidney beans
Calories 127kcal 96kcal Kidney beans
Starch 7.17g Corn
Fructose 0.79g Corn
Sugar 0.32g 4.54g Kidney beans
Fiber 6.4g 2.4g Kidney beans
Calcium 35mg 3mg Kidney beans
Iron 2.22mg 0.45mg Kidney beans
Magnesium 42mg 26mg Kidney beans
Phosphorus 138mg 77mg Kidney beans
Potassium 405mg 218mg Kidney beans
Sodium 1mg 1mg
Zinc 1mg 0.62mg Kidney beans
Copper 0.216mg 0.049mg Kidney beans
Manganese 0.43mg 0.167mg Kidney beans
Selenium 1.1µg 0.2µg Kidney beans
Vitamin A 0IU 263IU Corn
Vitamin A RAE 0µg 13µg Corn
Vitamin E 0.03mg 0.09mg Corn
Vitamin C 1.2mg 5.5mg Corn
Vitamin B1 0.16mg 0.093mg Kidney beans
Vitamin B2 0.058mg 0.057mg Kidney beans
Vitamin B3 0.578mg 1.683mg Corn
Vitamin B5 0.22mg 0.792mg Corn
Vitamin B6 0.12mg 0.139mg Corn
Folate 130µg 23µg Kidney beans
Vitamin K 8.4µg 0.4µg Kidney beans
Tryptophan 0.104mg 0.023mg Kidney beans
Threonine 0.319mg 0.133mg Kidney beans
Isoleucine 0.41mg 0.133mg Kidney beans
Leucine 0.736mg 0.358mg Kidney beans
Lysine 0.607mg 0.141mg Kidney beans
Methionine 0.113mg 0.069mg Kidney beans
Phenylalanine 0.511mg 0.155mg Kidney beans
Valine 0.5mg 0.191mg Kidney beans
Histidine 0.238mg 0.091mg Kidney beans
Saturated Fat 0.073g 0.197g Kidney beans
Monounsaturated Fat 0.039g 0.374g Corn
Polyunsaturated fat 0.278g 0.603g Corn

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans Corn
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
17%
Corn
Minerals Daily Need Coverage Score
38%
Kidney beans
14%
Corn

Comparison summary

Which food is lower in Sugar?
Kidney beans
Kidney beans is lower in Sugar (difference - 4.22g)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 0.124g)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Kidney beans
Kidney beans is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
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)
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

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/nutrients
  2. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.