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Maize vs Kidney bean - In-Depth Nutrition Comparison

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The main differences between Maize and Kidney bean

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

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

Infographic

Maize vs Kidney bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Maize
Maize
1
:
7
Kidney bean
Kidney bean
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%
Maize
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Kidney bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
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%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Maize
Maize
2
:
8
Kidney bean
Kidney bean
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
Maize
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 bean
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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Maize Kidney bean
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Maize Kidney bean Opinion
Net carbs 16.7g 35.11g Kidney bean
Protein 3.27g 23.58g Kidney bean
Fats 1.35g 0.83g Maize
Carbs 18.7g 60.01g Kidney bean
Calories 86kcal 333kcal Kidney bean
Starch 5.7g g Maize
Fructose 1.94g g Maize
Sugar 6.26g 2.23g Kidney bean
Fiber 2g 24.9g Kidney bean
Calcium 2mg 143mg Kidney bean
Iron 0.52mg 8.2mg Kidney bean
Magnesium 37mg 140mg Kidney bean
Phosphorus 89mg 407mg Kidney bean
Potassium 270mg 1406mg Kidney bean
Sodium 15mg 24mg Maize
Zinc 0.46mg 2.79mg Kidney bean
Copper 0.054mg 0.958mg Kidney bean
Vitamin A 187IU 0IU Maize
Vitamin E 0.07mg 0.22mg Kidney bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.8mg 4.5mg Maize
Vitamin B1 0.155mg 0.529mg Kidney bean
Vitamin B2 0.055mg 0.219mg Kidney bean
Vitamin B3 1.77mg 2.06mg Kidney bean
Vitamin B5 0.717mg 0.78mg Kidney bean
Vitamin B6 0.093mg 0.397mg Kidney bean
Folate 42µg 394µg Kidney bean
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 19µg Kidney bean
Tryptophan 0.023mg 0.279mg Kidney bean
Threonine 0.129mg 0.992mg Kidney bean
Isoleucine 0.129mg 1.041mg Kidney bean
Leucine 0.348mg 1.882mg Kidney bean
Lysine 0.137mg 1.618mg Kidney bean
Methionine 0.067mg 0.355mg Kidney bean
Phenylalanine 0.15mg 1.275mg Kidney bean
Valine 0.185mg 1.233mg Kidney bean
Histidine 0.089mg 0.656mg Kidney bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.325g 0.12g Kidney bean
Monounsaturated Fat 0.432g 0.064g Maize
Polyunsaturated fat 0.487g 0.457g Maize

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maize Kidney bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Maize
60
Kidney bean
Mineral Summary Score
18
Maize
143
Kidney bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
20%
Maize
141%
Kidney bean
Carbohydrates
19%
Maize
60%
Kidney bean
Fats
6%
Maize
4%
Kidney bean

Comparison summary

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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Maize - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/nutrients
  2. Kidney bean - 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.