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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
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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" 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 Iron +1476.9%
Contains more Calcium +7050%
Contains more Potassium +420.7%
Contains more Magnesium +278.4%
Contains more Copper +1674.1%
Contains more Zinc +506.5%
Contains more Phosphorus +357.3%
Maize
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 20% 1% 24% 27% 18% 13% 39% 2%
Kidney bean
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 308% 43% 125% 100% 320% 77% 175% 4%
Contains less Sodium -37.5%
Contains more Iron +1476.9%
Contains more Calcium +7050%
Contains more Potassium +420.7%
Contains more Magnesium +278.4%
Contains more Copper +1674.1%
Contains more Zinc +506.5%
Contains more Phosphorus +357.3%

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 C +51.1%
Contains more Vitamin A +∞%
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 Vitamin K +6233.3%
Contains more Folate +838.1%
Equal in Vitamin B5 - 0.78
Maize
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 23% 12% 2% 0% 39% 13% 34% 44% 22% 0% 1% 32%
Kidney bean
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 15% 0% 5% 0% 133% 51% 39% 47% 92% 0% 48% 296%
Contains more Vitamin C +51.1%
Contains more Vitamin A +∞%
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 Vitamin K +6233.3%
Contains more Folate +838.1%
Equal in Vitamin B5 - 0.78

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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

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

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.