Cornmeal vs. Kidney Beans
Nutrition comparison of Cornmeal and Kidney Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
kidney beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and kidney beans:
- Both cornmeal and kidney beans are high in calories, dietary fiber, potassium and protein.
- Cornmeal has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Cornmeal is a great source of iron.
- Kidney bean is a great source of calcium.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cornmeal and kidney beans are high in calories. Cornmeal has 217% more calories than kidney bean - cornmeal has 384 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, cornmeal is lighter in protein, heavier in carbs and heavier in fat compared to kidney beans per calorie. Cornmeal has a macronutrient ratio of 10:76:14 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Kidney Beans | |
|---|---|---|
| Protein | 10% | 26% |
| Carbohydrates | 76% | 67% |
| Fat | 14% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Cornmeal is high in carbohydrates and kidney bean has 71% less carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both cornmeal and kidney beans are high in dietary fiber. Cornmeal has 57% more dietary fiber than kidney bean - cornmeal has 9.4g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Kidney bean has less sugar than cornmeal - cornmeal has 1.6g of sugar per 100 grams and kidney bean does not contain significant amounts.
Protein
protein
Both cornmeal and kidney beans are high in protein. Cornmeal has 21% more protein than kidney bean - cornmeal has 9.9g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Cornmeal and kidney beans contain similar amounts of saturated fat - cornmeal has 1g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Kidney beans and cornmeal contain similar amounts of Vitamin C - kidney bean has 0.2mg of Vitamin C per 100 grams and cornmeal does not contain significant amounts.
Vitamin E
Cornmeal and kidney beans contain similar amounts of Vitamin E - cornmeal has 0.37mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Cornmeal and kidney beans contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Cornmeal has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both cornmeal and kidney beans contain significant amounts of folate.
| Cornmeal | Kidney Beans | |
|---|---|---|
| Thiamin | 0.3 MG | 0.06 MG |
| Riboflavin | 0.093 MG | 0.015 MG |
| Niacin | 2.47 MG | 0.417 MG |
| Pantothenic acid | 0.595 MG | ~ |
| Vitamin B6 | 0.59 MG | 0.113 MG |
| Folate | 34 UG | 23 UG |
Minerals
calcium
Kidney bean is a great source of calcium and it has 867% more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Cornmeal is a great source of iron and it has 99% more iron than kidney bean - cornmeal has 3mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both cornmeal and kidney beans are high in potassium. Cornmeal has 29% more potassium than kidney bean - cornmeal has 322mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kidney bean has more alpha linoleic acid (ALA) than cornmeal per 100 grams.
| Cornmeal | Kidney Beans | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.132 G |
| Total | 0.06 G | 0.132 G |
omega 6s
Comparing omega-6 fatty acids, cornmeal has more linoleic acid than kidney bean per 100 grams.
| Cornmeal | Kidney Beans | |
|---|---|---|
| other omega 6 | 0.033 G | ~ |
| linoleic acid | 2.292 G | 0.217 G |
| Total | 2.325 G | 0.217 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Cornmeal (Cornmeal, yellow (Navajo)) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .
Cornmeal g
()
|
Daily Values (%) |
Kidney Beans g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cornmeal or kidney beans contain more calories in 100 grams?Both cornmeal and kidney beans are high in calories. Cornmeal has 220% more calories than kidney bean - cornmeal has 384 calories in 100g and kidney bean has 121 calories.
Does cornmeal or kidney beans have more carbohydrates?
By weight, cornmeal is high in carbohydrates and kidney bean has 70% fewer carbohydrates than cornmeal - cornmeal has 72.9g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does cornmeal or kidney beans contain more potassium?
Both cornmeal and kidney beans are high in potassium. Cornmeal has 30% more potassium than kidney bean - cornmeal has 322mg of potassium in 100 grams and kidney bean has 250mg of potassium.