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  6. Corn raw vs. Kidney beans raw

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

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The main differences between Corn raw and Kidney beans raw

  • Kidney beans raw is richer than Corn raw in Copper, Iron, Fiber, Folate, Phosphorus, Manganese, Potassium, Vitamin B1, Magnesium, and Vitamin B6.
  • Daily need coverage for Copper from Kidney beans raw is 100% higher.

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

Infographic

Corn raw 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.
Corn raw
Corn raw
1
:
9
Kidney beans raw
Kidney beans raw
Contains less Sodium -37.5%
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 more Manganese +526.4%
Contains more Selenium +433.3%
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
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 -37.5%
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 more Manganese +526.4%
Contains more Selenium +433.3%

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.
Corn raw
Corn raw
2
:
8
Kidney beans raw
Kidney beans raw
Contains more Vitamin A +∞%
Contains more Vitamin C +51.1%
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%
Equal in Vitamin B5 - 0.78
Corn raw
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%
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 C +51.1%
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%
Equal in Vitamin B5 - 0.78

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn raw
Corn raw
2
:
3
Kidney beans raw
Kidney beans raw
Contains more Fats +62.7%
Contains more Water +547.2%
Contains more Protein +621.1%
Contains more Carbs +220.9%
Contains more Other +507.9%
Corn raw
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 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 +62.7%
Contains more Water +547.2%
Contains more Protein +621.1%
Contains more Carbs +220.9%
Contains more Other +507.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn raw
Corn raw
2
:
1
Kidney beans raw
Kidney beans raw
Contains more Monounsaturated Fat +575%
Contains less Saturated Fat -63.1%
Equal in Polyunsaturated fat - 0.457
Corn raw
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 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 +575%
Contains less Saturated Fat -63.1%
Equal in Polyunsaturated fat - 0.457

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Corn raw Kidney beans raw
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Corn raw Kidney beans raw Opinion
Net carbs 16.7g 35.11g Kidney beans raw
Protein 3.27g 23.58g Kidney beans raw
Fats 1.35g 0.83g Corn raw
Carbs 18.7g 60.01g Kidney beans raw
Calories 86kcal 333kcal Kidney beans raw
Starch 5.7g Corn raw
Fructose 1.94g Corn raw
Sugar 6.26g 2.23g Kidney beans raw
Fiber 2g 24.9g Kidney beans raw
Calcium 2mg 143mg Kidney beans raw
Iron 0.52mg 8.2mg Kidney beans raw
Magnesium 37mg 140mg Kidney beans raw
Phosphorus 89mg 407mg Kidney beans raw
Potassium 270mg 1406mg Kidney beans raw
Sodium 15mg 24mg Corn raw
Zinc 0.46mg 2.79mg Kidney beans raw
Copper 0.054mg 0.958mg Kidney beans raw
Manganese 0.163mg 1.021mg Kidney beans raw
Selenium 0.6µg 3.2µg Kidney beans raw
Vitamin A 187IU 0IU Corn raw
Vitamin A RAE 9µg 0µg Corn raw
Vitamin E 0.07mg 0.22mg Kidney beans raw
Vitamin C 6.8mg 4.5mg Corn raw
Vitamin B1 0.155mg 0.529mg Kidney beans raw
Vitamin B2 0.055mg 0.219mg Kidney beans raw
Vitamin B3 1.77mg 2.06mg Kidney beans raw
Vitamin B5 0.717mg 0.78mg Kidney beans raw
Vitamin B6 0.093mg 0.397mg Kidney beans raw
Folate 42µg 394µg Kidney beans raw
Vitamin K 0.3µg 19µg Kidney beans raw
Tryptophan 0.023mg 0.279mg Kidney beans raw
Threonine 0.129mg 0.992mg Kidney beans raw
Isoleucine 0.129mg 1.041mg Kidney beans raw
Leucine 0.348mg 1.882mg Kidney beans raw
Lysine 0.137mg 1.618mg Kidney beans raw
Methionine 0.067mg 0.355mg Kidney beans raw
Phenylalanine 0.15mg 1.275mg Kidney beans raw
Valine 0.185mg 1.233mg Kidney beans raw
Histidine 0.089mg 0.656mg Kidney beans raw
Saturated Fat 0.325g 0.12g Kidney beans raw
Monounsaturated Fat 0.432g 0.064g Corn raw
Polyunsaturated fat 0.487g 0.457g Corn raw
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn raw 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
18%
Corn raw
60%
Kidney beans raw
Minerals Daily Need Coverage Score
17%
Corn raw
130%
Kidney beans raw

Comparison summary

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

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.