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Cornmeal vs. Black gram — In-Depth Nutrition Comparison

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What are the main differences between Cornmeal and Black gram?

  • Cornmeal is richer in Vitamin B1, Iron, Folate, Vitamin B2, Vitamin B3, Selenium, and Vitamin B6, yet Black gram is richer in Manganese, Fiber, and Phosphorus.
  • Cornmeal's daily need coverage for Vitamin B1 is 33% higher.
  • Cornmeal has 5 times more Vitamin B2 than Black gram. Cornmeal has 0.382mg of Vitamin B2, while Black gram has 0.075mg.

We used Cornmeal, degermed, enriched, yellow and Mungo beans, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Cornmeal vs Black gram 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.
Contains more Iron +149.1%
Contains more Selenium +320%
Contains more Calcium +1666.7%
Contains more Magnesium +96.9%
Contains more Phosphorus +57.6%
Contains more Potassium +62.7%
Contains more Zinc +25.8%
Contains more Copper +82.9%
Contains more Manganese +136.8%
Equal in Sodium - 7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Contains more Iron +149.1%
Contains more Selenium +320%
Contains more Calcium +1666.7%
Contains more Magnesium +96.9%
Contains more Phosphorus +57.6%
Contains more Potassium +62.7%
Contains more Zinc +25.8%
Contains more Copper +82.9%
Contains more Manganese +136.8%
Equal in Sodium - 7

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.
:
Contains more Vitamin A +590.3%
Contains more Vitamin B1 +267.3%
Contains more Vitamin B2 +409.3%
Contains more Vitamin B3 +231.2%
Contains more Vitamin B6 +213.8%
Contains more Folate +122.3%
Contains more Vitamin E +25%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +80.4%
Contains more Vitamin K +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
Contains more Vitamin A +590.3%
Contains more Vitamin B1 +267.3%
Contains more Vitamin B2 +409.3%
Contains more Vitamin B3 +231.2%
Contains more Vitamin B6 +213.8%
Contains more Folate +122.3%
Contains more Vitamin E +25%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +80.4%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +218.2%
Contains more Carbs +333.2%
Contains more Water +548.6%
Contains more Other +107.8%
Equal in Protein - 7.54
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
Contains more Fats +218.2%
Contains more Carbs +333.2%
Contains more Water +548.6%
Contains more Other +107.8%
Equal in Protein - 7.54

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1244.8%
Contains more Polyunsaturated fat +130.6%
Contains less Saturated Fat -82.7%
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Contains more Monounsaturated Fat +1244.8%
Contains more Polyunsaturated fat +130.6%
Contains less Saturated Fat -82.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cornmeal Black gram Opinion
Net carbs 75.55g 11.94g Cornmeal
Protein 7.11g 7.54g Black gram
Fats 1.75g 0.55g Cornmeal
Carbs 79.45g 18.34g Cornmeal
Calories 370kcal 105kcal Cornmeal
Starch 73.3g Cornmeal
Fructose 0.17g Cornmeal
Sugar 1.61g 2.01g Cornmeal
Fiber 3.9g 6.4g Black gram
Calcium 3mg 53mg Black gram
Iron 4.36mg 1.75mg Cornmeal
Magnesium 32mg 63mg Black gram
Phosphorus 99mg 156mg Black gram
Potassium 142mg 231mg Black gram
Sodium 7mg 7mg
Zinc 0.66mg 0.83mg Black gram
Copper 0.076mg 0.139mg Black gram
Manganese 0.174mg 0.412mg Black gram
Selenium 10.5µg 2.5µg Cornmeal
Vitamin A 214IU 31IU Cornmeal
Vitamin A RAE 11µg 2µg Cornmeal
Vitamin E 0.12mg 0.15mg Black gram
Vitamin C 0mg 1mg Black gram
Vitamin B1 0.551mg 0.15mg Cornmeal
Vitamin B2 0.382mg 0.075mg Cornmeal
Vitamin B3 4.968mg 1.5mg Cornmeal
Vitamin B5 0.24mg 0.433mg Black gram
Vitamin B6 0.182mg 0.058mg Cornmeal
Folate 209µg 94µg Cornmeal
Vitamin K 0µg 2.7µg Black gram
Tryptophan 0.038mg 0.078mg Black gram
Threonine 0.172mg 0.262mg Black gram
Isoleucine 0.242mg 0.385mg Black gram
Leucine 1.006mg 0.625mg Cornmeal
Lysine 0.105mg 0.5mg Black gram
Methionine 0.162mg 0.11mg Cornmeal
Phenylalanine 0.366mg 0.44mg Black gram
Valine 0.337mg 0.423mg Black gram
Histidine 0.172mg 0.211mg Black gram
Saturated Fat 0.22g 0.038g Black gram
Monounsaturated Fat 0.39g 0.029g Cornmeal
Polyunsaturated fat 0.828g 0.359g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Black gram
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
46%
Cornmeal
17%
Black gram
Minerals Daily Need Coverage Score
37%
Cornmeal
35%
Black gram

Comparison summary

Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 0.4g)
Which food is cheaper?
Cornmeal
Cornmeal is cheaper (difference - $0.1)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.182g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (7 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/nutrients
  2. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/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.