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  6. Cornmeal vs. Kidney beans raw

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

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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 for 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.
  • Kidney beans raw has a lower glycemic index (22) than cornmeal (68).

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains less SodiumSodium -70.8%
Contains more SeleniumSelenium +228.1%
Contains more MagnesiumMagnesium +337.5%
Contains more CalciumCalcium +4666.7%
Contains more PotassiumPotassium +890.1%
Contains more IronIron +88.1%
Contains more CopperCopper +1160.5%
Contains more ZincZinc +322.7%
Contains more PhosphorusPhosphorus +311.1%
Contains more ManganeseManganese +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 3.7% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +74.4%
Contains more Vitamin B3Vitamin B3 +141.2%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +83.3%
Contains more Vitamin B5Vitamin B5 +225%
Contains more Vitamin B6Vitamin B6 +118.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +88.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.529mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cornmeal Kidney beans raw DV% diff.
Copper 0.076mg 0.958mg 98%
Fiber 3.9g 24.9g 84%
Iron 4.36mg 8.2mg 48%
Folate 209µg 394µg 46%
Phosphorus 99mg 407mg 44%
Manganese 0.174mg 1.021mg 37%
Potassium 142mg 1406mg 37%
Protein 7.11g 23.58g 33%
Starch 73.3g 30%
Magnesium 32mg 140mg 26%
Zinc 0.66mg 2.79mg 19%
Vitamin B3 4.968mg 2.06mg 18%
Vitamin B6 0.182mg 0.397mg 17%
Vitamin K 0µg 19µg 16%
Calcium 3mg 143mg 14%
Selenium 10.5µg 3.2µg 13%
Vitamin B2 0.382mg 0.219mg 13%
Vitamin B5 0.24mg 0.78mg 11%
Carbs 79.45g 60.01g 6%
Vitamin C 0mg 4.5mg 5%
Choline 8.6mg 2%
Polyunsaturated fat 0.828g 0.457g 2%
Calories 370kcal 333kcal 2%
Vitamin B1 0.551mg 0.529mg 2%
Vitamin E 0.12mg 0.22mg 1%
Vitamin A 11µg 0µg 1%
Sodium 7mg 24mg 1%
Monounsaturated fat 0.39g 0.064g 1%
Fats 1.75g 0.83g 1%
Net carbs 75.55g 35.11g N/A
Sugar 1.61g 2.23g N/A
Saturated fat 0.22g 0.12g 0%
Tryptophan 0.038mg 0.279mg 0%
Threonine 0.172mg 0.992mg 0%
Isoleucine 0.242mg 1.041mg 0%
Leucine 1.006mg 1.882mg 0%
Lysine 0.105mg 1.618mg 0%
Methionine 0.162mg 0.355mg 0%
Phenylalanine 0.366mg 1.275mg 0%
Valine 0.337mg 1.233mg 0%
Histidine 0.172mg 0.656mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
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 FatsFats +110.8%
Contains more CarbsCarbs +32.4%
Contains more ProteinProtein +231.6%
Contains more OtherOther +651%
~equal in Water ~11.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +509.4%
Contains more Poly. FatPolyunsaturated fat +81.2%
Contains less Sat. FatSaturated fat -45.5%

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.