Discover which food has more nutrients per 100 calories - Corn or Red Kidney Beans?
Lets compare vitamin content per 100 calories of Corn vs Red Kidney Beans:
100 calories of Corn have 1.6 times more Vitamin B3 and 1.4 times more Vitamin B6 than Red Kidney Beans.
While 100 kcal of Raw Red Kidney Beans contain 1.7 times more Vitamin B1, 2 times more Vitamin B5 and 22.5 times more Vitamin B9 than Yellow Corn Grain .
Both Corn and Red Kidney Beans provide similar amounts of Vitamin B2 per 100 calories.
100 calories of Corn have insufficient amounts of Vitamin B9
Both Yellow Corn Grain as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 calories.
Comparing minerals per 100 calories for Corn vs Red Kidney Beans:
100 calories of Corn have 4.5 times more Selenium than Red Kidney Beans.
While 100 kcal of Raw Red Kidney Beans contain 12.8 times more Calcium, 2.4 times more Copper, 2.7 times more Iron, 2.5 times more Manganese, 2.1 times more Phosphorus, 5.1 times more Potassium and 1.4 times more Zinc than Yellow Corn Grain .
Both Corn and Red Kidney Beans contain similar levels of Magnesium per 100 calories.
100 calories of Corn lack sufficient amounts of Calcium
100 calories of Red Kidney Beans lack sufficient amounts of Selenium
Comparison of macro-nutrients per 100 calories:
100 calories of Corn have 8.5 times more Omega 6 than Red Kidney Beans.
While 100 kcal of Raw Red Kidney Beans contain 6 times more Omega 3, 2.3 times more Fiber and 2.6 times more Protein than Yellow Corn Grain .
Both Corn and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 100 calories.
100 calories of Corn provide inadequate amounts of Omega 3
100 calories of Red Kidney Beans provide inadequate amounts of Omega 6