Kidney Beans vs. Yellow Corn
Nutrition comparison of Kidney Beans and Cooked Yellow Corn
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kidney beans
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and yellow corn:
- Both yellow corn and kidney beans are high in dietary fiber and potassium.
- Kidney bean is a great source of calcium and protein.
- Yellow corn has more riboflavin, niacin and pantothenic acid.
USDA sources for nutritional information: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kidney bean is high in calories and yellow corn has 21% less calories than kidney bean - yellow corn has 96 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, kidney beans is heavier in protein, lighter in carbs and lighter in fat compared to yellow corn per calorie. Kidney beans has a macronutrient ratio of 26:67:7 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Yellow Corn | |
|---|---|---|
| Protein | 26% | 12% |
| Carbohydrates | 67% | 76% |
| Fat | 7% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Yellow corn and kidney beans contain similar amounts of carbs - yellow corn has 21g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both yellow corn and kidney beans are high in dietary fiber. Kidney bean has 150% more dietary fiber than yellow corn - yellow corn has 2.4g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Kidney bean has less sugar than yellow corn - yellow corn has 4.5g of sugar per 100 grams and kidney bean does not contain significant amounts.
Protein
protein
Kidney bean is a great source of protein and it has 138% more protein than yellow corn - yellow corn has 3.4g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both yellow corn and kidney beans are low in saturated fat - yellow corn has 0.2g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Yellow corn has 26 times more Vitamin C than kidney bean - yellow corn has 5.5mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin A
Yellow corn has more Vitamin A than kidney bean - yellow corn has 13ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Yellow corn and kidney beans contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Yellow corn and kidney beans contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Yellow corn has more riboflavin, niacin and pantothenic acid. Both kidney beans and yellow corn contain significant amounts of thiamin, Vitamin B6 and folate.
| Kidney Beans | Yellow Corn | |
|---|---|---|
| Thiamin | 0.06 MG | 0.093 MG |
| Riboflavin | 0.015 MG | 0.057 MG |
| Niacin | 0.417 MG | 1.683 MG |
| Pantothenic acid | ~ | 0.792 MG |
| Vitamin B6 | 0.113 MG | 0.139 MG |
| Folate | 23 UG | 23 UG |
Minerals
calcium
Kidney bean is a great source of calcium and it has 18 times more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Kidney bean has 233% more iron than yellow corn - yellow corn has 0.45mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both yellow corn and kidney beans are high in potassium. Yellow corn is very similar to yellow corn for potassium - yellow corn has 218mg 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 yellow corn per 100 grams.
| Kidney Beans | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.132 G | 0.018 G |
| Total | 0.132 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than kidney bean per 100 grams.
| Kidney Beans | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.217 G | 0.586 G |
| Total | 0.217 G | 0.586 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Kidney Beans or Yellow Corn .
Note: The specific food items compared are: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Kidney Beans g
()
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Daily Values (%) |
Cooked Yellow Corn g
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
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5% | Vitamin A | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does yellow corn or kidney beans contain more calories in 100 grams?Kidney bean is high in calories and yellow corn has 20% less calories than kidney bean - yellow corn has 96 calories in 100g and kidney bean has 121 calories.
Does yellow corn or kidney beans have more carbohydrates?
By weight, yellow corn and kidney beans contain similar amounts of carbs - yellow corn has 21g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does yellow corn or kidney beans contain more potassium?
Both yellow corn and kidney beans are high in potassium. Yellow corn is very similar to yellow corn for potassium - yellow corn has 218mg of potassium in 100 grams and kidney bean has 250mg of potassium.