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Corn vs. Kidney beans — In-Depth Nutrition Comparison

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What are the main differences between corn and kidney beans?

  • Corn is richer in vitamin B5 and vitamin B3, while kidney beans is higher in folate, iron, copper, fiber, manganese, phosphorus, vitamin K, and vitamin B1.
  • Kidney beans's daily need coverage for folate is 27% higher.
  • Kidney beans has 4 times less vitamin B5 than corn. Corn has 0.792mg of vitamin B5, while kidney beans has 0.22mg.
  • Corn has a higher glycemic index (52) than kidney beans (22).

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

Infographic

Corn vs Kidney beans infographic
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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
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
Contains more MagnesiumMagnesium +61.5%
Contains more CalciumCalcium +1066.7%
Contains more PotassiumPotassium +85.8%
Contains more IronIron +393.3%
Contains more CopperCopper +340.8%
Contains more ZincZinc +61.3%
Contains more PhosphorusPhosphorus +79.2%
Contains more ManganeseManganese +157.5%
Contains more SeleniumSelenium +450%
~equal in Sodium ~1mg

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
6
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 18% 4.3% 1.8% 0% 23% 13% 32% 48% 32% 0% 1% 17% 16%
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 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
Contains more Vitamin CVitamin C +358.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B3Vitamin B3 +191.2%
Contains more Vitamin B5Vitamin B5 +260%
Contains more Vitamin B6Vitamin B6 +15.8%
Contains more Vitamin B1Vitamin B1 +72%
Contains more Vitamin KVitamin K +2000%
Contains more FolateFolate +465.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.058mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~30.5mg

All nutrients comparison - raw data values

Nutrient Corn Kidney beans DV% diff.
Folate 23µg 130µg 27%
Iron 0.45mg 2.22mg 22%
Copper 0.049mg 0.216mg 19%
Fiber 2.4g 6.4g 16%
Vitamin B5 0.792mg 0.22mg 11%
Protein 3.41g 8.67g 11%
Manganese 0.167mg 0.43mg 11%
Phosphorus 77mg 138mg 9%
Vitamin B3 1.683mg 0.578mg 7%
Vitamin K 0.4µg 8.4µg 7%
Vitamin B1 0.093mg 0.16mg 6%
Potassium 218mg 405mg 6%
Vitamin C 5.5mg 1.2mg 5%
Magnesium 26mg 42mg 4%
Calcium 3mg 35mg 3%
Zinc 0.62mg 1mg 3%
Starch 7.17g 3%
Polyunsaturated fat 0.603g 0.278g 2%
Selenium 0.2µg 1.1µg 2%
Calories 96kcal 127kcal 2%
Fats 1.5g 0.5g 2%
Carbs 20.98g 22.8g 1%
Vitamin A 13µg 0µg 1%
Monounsaturated fat 0.374g 0.039g 1%
Saturated fat 0.197g 0.073g 1%
Fructose 0.79g 1%
Vitamin B6 0.139mg 0.12mg 1%
Net carbs 18.58g 16.4g N/A
Sugar 4.54g 0.32g N/A
Sodium 1mg 1mg 0%
Vitamin E 0.09mg 0.03mg 0%
Vitamin B2 0.057mg 0.058mg 0%
Choline 29.1mg 30.5mg 0%
Tryptophan 0.023mg 0.104mg 0%
Threonine 0.133mg 0.319mg 0%
Isoleucine 0.133mg 0.41mg 0%
Leucine 0.358mg 0.736mg 0%
Lysine 0.141mg 0.607mg 0%
Methionine 0.069mg 0.113mg 0%
Phenylalanine 0.155mg 0.511mg 0%
Valine 0.191mg 0.5mg 0%
Histidine 0.091mg 0.238mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn
2
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 g
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 g
Contains more Mono. FatMonounsaturated fat +859%
Contains more Poly. FatPolyunsaturated fat +116.9%
Contains less Sat. FatSaturated fat -62.9%

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