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.
Detailed nutritional comparison of cornmeal and kidney beans is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Cornmeal src
Image of Kidney Beans src

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 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 Cornmeal or Kidney Beans .

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

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.