Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Cornmeal
  5. Compare
  6. Cornmeal vs. Kidney beans raw

Cornmeal vs. Kidney beans raw — In-Depth Nutrition Comparison

Compare

How are Cornmeal and Kidney beans raw different?

  • Cornmeal is higher in Vitamin B3, however, Kidney beans raw is richer in Copper, Fiber, Iron, Folate, Phosphorus, Potassium, Manganese, Magnesium, and Zinc.
  • Daily need coverage for Copper from Kidney beans raw is 98% higher.
  • Cornmeal contains 2 times more Vitamin B3 than Kidney beans raw. While Cornmeal contains 4.968mg of Vitamin B3, Kidney beans raw contains only 2.06mg.

Cornmeal, degermed, enriched, yellow and Beans, kidney, all types, mature seeds, raw are the varieties used in this article.

Infographic

Cornmeal vs Kidney beans raw 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.
Cornmeal
Cornmeal
2
:
8
Kidney beans raw
Kidney beans raw
Contains less Sodium -70.8%
Contains more Selenium +228.1%
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 more Manganese +486.8%
Cornmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Contains less Sodium -70.8%
Contains more Selenium +228.1%
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 more Manganese +486.8%

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.
Cornmeal
Cornmeal
4
:
6
Kidney beans raw
Kidney beans raw
Contains more Vitamin A +∞%
Contains more Vitamin B2 +74.4%
Contains more Vitamin B3 +141.2%
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 +∞%
Equal in Vitamin B1 - 0.529
Cornmeal
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%
Kidney beans raw
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%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +74.4%
Contains more Vitamin B3 +141.2%
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 +∞%
Equal in Vitamin B1 - 0.529

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cornmeal
Cornmeal
2
:
3
Kidney beans raw
Kidney beans raw
Contains more Fats +110.8%
Contains more Carbs +32.4%
Contains more Protein +231.6%
Contains more Other +651%
Equal in Water - 11.75
Cornmeal
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Kidney beans raw
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more Fats +110.8%
Contains more Carbs +32.4%
Contains more Protein +231.6%
Contains more Other +651%
Equal in Water - 11.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cornmeal
Cornmeal
2
:
1
Kidney beans raw
Kidney beans raw
Contains more Monounsaturated Fat +509.4%
Contains more Polyunsaturated fat +81.2%
Contains less Saturated Fat -45.5%
Cornmeal
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Contains more Monounsaturated Fat +509.4%
Contains more Polyunsaturated fat +81.2%
Contains less Saturated Fat -45.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cornmeal Kidney beans raw
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 Cornmeal Kidney beans raw Opinion
Net carbs 75.55g 35.11g Cornmeal
Protein 7.11g 23.58g Kidney beans raw
Fats 1.75g 0.83g Cornmeal
Carbs 79.45g 60.01g Cornmeal
Calories 370kcal 333kcal Cornmeal
Starch 73.3g Cornmeal
Fructose 0.17g Cornmeal
Sugar 1.61g 2.23g Cornmeal
Fiber 3.9g 24.9g Kidney beans raw
Calcium 3mg 143mg Kidney beans raw
Iron 4.36mg 8.2mg Kidney beans raw
Magnesium 32mg 140mg Kidney beans raw
Phosphorus 99mg 407mg Kidney beans raw
Potassium 142mg 1406mg Kidney beans raw
Sodium 7mg 24mg Cornmeal
Zinc 0.66mg 2.79mg Kidney beans raw
Copper 0.076mg 0.958mg Kidney beans raw
Manganese 0.174mg 1.021mg Kidney beans raw
Selenium 10.5µg 3.2µg Cornmeal
Vitamin A 214IU 0IU Cornmeal
Vitamin A RAE 11µg 0µg Cornmeal
Vitamin E 0.12mg 0.22mg Kidney beans raw
Vitamin C 0mg 4.5mg Kidney beans raw
Vitamin B1 0.551mg 0.529mg Cornmeal
Vitamin B2 0.382mg 0.219mg Cornmeal
Vitamin B3 4.968mg 2.06mg Cornmeal
Vitamin B5 0.24mg 0.78mg Kidney beans raw
Vitamin B6 0.182mg 0.397mg Kidney beans raw
Folate 209µg 394µg Kidney beans raw
Vitamin K 0µg 19µg Kidney beans raw
Tryptophan 0.038mg 0.279mg Kidney beans raw
Threonine 0.172mg 0.992mg Kidney beans raw
Isoleucine 0.242mg 1.041mg Kidney beans raw
Leucine 1.006mg 1.882mg Kidney beans raw
Lysine 0.105mg 1.618mg Kidney beans raw
Methionine 0.162mg 0.355mg Kidney beans raw
Phenylalanine 0.366mg 1.275mg Kidney beans raw
Valine 0.337mg 1.233mg Kidney beans raw
Histidine 0.172mg 0.656mg Kidney beans raw
Saturated Fat 0.22g 0.12g Kidney beans raw
Monounsaturated Fat 0.39g 0.064g Cornmeal
Polyunsaturated fat 0.828g 0.457g Cornmeal

Which food is preferable for your diet?

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

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
46%
Cornmeal
60%
Kidney beans raw
Minerals Daily Need Coverage Score
37%
Cornmeal
130%
Kidney beans raw

Comparison summary

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

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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/nutrients
  2. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.