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.

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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

Kidney beans

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

Kidney beans

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			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%