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Bean vs. Cornmeal — In-Depth Nutrition Comparison

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Differences between Bean and Cornmeal

  • Bean has more Copper, Zinc, and Fiber, while Cornmeal has more Iron, Folate, Vitamin B1, Vitamin B3, Vitamin B2, and Selenium.
  • Cornmeal's daily need coverage for Iron is 51% higher.
  • Cornmeal contains 17 times less Calcium than Bean. Bean contains 50mg of Calcium, while Cornmeal contains 3mg.

The food types used in this comparison are Beans, baked, canned, no salt added and Cornmeal, degermed, enriched, yellow.

Infographic

Bean vs Cornmeal infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bean
6
:
Contains more Calcium +1566.7%
Contains more Potassium +108.5%
Contains less Sodium -85.7%
Contains more Zinc +112.1%
Contains more Copper +171.1%
Contains more Iron +1403.4%
Contains more Selenium +133.3%
Equal in Magnesium - 32
Equal in Phosphorus - 99
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Contains more Calcium +1566.7%
Contains more Potassium +108.5%
Contains less Sodium -85.7%
Contains more Zinc +112.1%
Contains more Copper +171.1%
Contains more Iron +1403.4%
Contains more Selenium +133.3%
Equal in Magnesium - 32
Equal in Phosphorus - 99

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bean
3
:
Contains more Vitamin E +25%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin A +101.9%
Contains more Vitamin B1 +267.3%
Contains more Vitamin B2 +536.7%
Contains more Vitamin B3 +1055.3%
Contains more Vitamin B6 +40%
Contains more Folate +770.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
Contains more Vitamin E +25%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin A +101.9%
Contains more Vitamin B1 +267.3%
Contains more Vitamin B2 +536.7%
Contains more Vitamin B3 +1055.3%
Contains more Vitamin B6 +40%
Contains more Folate +770.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
2
:
Contains more Water +549.4%
Contains more Other +235.3%
Contains more Protein +48.1%
Contains more Fats +337.5%
Contains more Carbs +287.8%
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more Water +549.4%
Contains more Other +235.3%
Contains more Protein +48.1%
Contains more Fats +337.5%
Contains more Carbs +287.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
1
:
Contains less Saturated Fat -53.2%
Contains more Monounsaturated Fat +1014.3%
Contains more Polyunsaturated fat +381.4%
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Contains less Saturated Fat -53.2%
Contains more Monounsaturated Fat +1014.3%
Contains more Polyunsaturated fat +381.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean Cornmeal
Lower in Sugar ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bean Cornmeal Opinion
Net carbs 14.99g 75.55g Cornmeal
Protein 4.8g 7.11g Cornmeal
Fats 0.4g 1.75g Cornmeal
Carbs 20.49g 79.45g Cornmeal
Calories 105kcal 370kcal Cornmeal
Starch 73.3g Cornmeal
Fructose 0.17g Cornmeal
Sugar 7.78g 1.61g Cornmeal
Fiber 5.5g 3.9g Bean
Calcium 50mg 3mg Bean
Iron 0.29mg 4.36mg Cornmeal
Magnesium 32mg 32mg
Phosphorus 104mg 99mg Bean
Potassium 296mg 142mg Bean
Sodium 1mg 7mg Bean
Zinc 1.4mg 0.66mg Bean
Copper 0.206mg 0.076mg Bean
Manganese 0.174mg Cornmeal
Selenium 4.5µg 10.5µg Cornmeal
Vitamin A 106IU 214IU Cornmeal
Vitamin A RAE 5µg 11µg Cornmeal
Vitamin E 0.15mg 0.12mg Bean
Vitamin C 3.1mg 0mg Bean
Vitamin B1 0.15mg 0.551mg Cornmeal
Vitamin B2 0.06mg 0.382mg Cornmeal
Vitamin B3 0.43mg 4.968mg Cornmeal
Vitamin B5 0.24mg Cornmeal
Vitamin B6 0.13mg 0.182mg Cornmeal
Folate 24µg 209µg Cornmeal
Vitamin K 0.8µg 0µg Bean
Tryptophan 0.038mg Cornmeal
Threonine 0.172mg Cornmeal
Isoleucine 0.242mg Cornmeal
Leucine 1.006mg Cornmeal
Lysine 0.105mg Cornmeal
Methionine 0.162mg Cornmeal
Phenylalanine 0.366mg Cornmeal
Valine 0.337mg Cornmeal
Histidine 0.172mg Cornmeal
Saturated Fat 0.103g 0.22g Bean
Monounsaturated Fat 0.035g 0.39g Cornmeal
Polyunsaturated fat 0.172g 0.828g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Cornmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
Bean
46%
Cornmeal
Minerals Daily Need Coverage Score
25%
Bean
37%
Cornmeal

Comparison summary

Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 6.17g)
Which food is cheaper?
Cornmeal
Cornmeal is cheaper (difference - $0.1)
Which food is richer in vitamins?
Cornmeal
Cornmeal is relatively richer in vitamins
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.117g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 35)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.