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.
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% |
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.
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% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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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
Protein:
3.41 g
Fats:
1.5 g
Carbs:
20.98 g
Water:
73.41 g
Other:
0.7 g
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
Saturated fat:
Sat. Fat
0.197 g
Monounsaturated fat:
Mono. Fat
0.374 g
Polyunsaturated fat:
Poly. Fat
0.603 g
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% |