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  6. Cornmeal vs. Yardlong bean (Asparagus bean)

Cornmeal vs. Yardlong bean (Asparagus bean) — In-Depth Nutrition Comparison

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Important differences between Cornmeal and Yardlong bean (Asparagus bean)

  • Cornmeal has more Iron, Folate, Vitamin B1, Vitamin B3, Vitamin B2, Selenium, Vitamin B6, and Phosphorus, however, Yardlong bean (Asparagus bean) is richer in Vitamin C.
  • Cornmeal's daily need coverage for Iron is 42% more.
  • Cornmeal contains 8 times more Vitamin B3 than Yardlong bean (Asparagus bean). Cornmeal contains 4.968mg of Vitamin B3, while Yardlong bean (Asparagus bean) contains 0.63mg.

The food varieties used in the comparison are Cornmeal, degermed, enriched, yellow and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Cornmeal vs Yardlong bean (Asparagus bean) 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.
Cornmeal
Cornmeal
5
:
5
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Iron +344.9%
Contains more Phosphorus +73.7%
Contains more Zinc +83.3%
Contains more Copper +61.7%
Contains more Selenium +600%
Contains more Calcium +1366.7%
Contains more Magnesium +31.3%
Contains more Potassium +104.2%
Contains less Sodium -42.9%
Contains more Manganese +15.5%
Cornmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Iron +344.9%
Contains more Phosphorus +73.7%
Contains more Zinc +83.3%
Contains more Copper +61.7%
Contains more Selenium +600%
Contains more Calcium +1366.7%
Contains more Magnesium +31.3%
Contains more Potassium +104.2%
Contains less Sodium -42.9%
Contains more Manganese +15.5%

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.
Cornmeal
Cornmeal
8
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin B1 +548.2%
Contains more Vitamin B2 +285.9%
Contains more Vitamin B3 +688.6%
Contains more Vitamin B5 +370.6%
Contains more Vitamin B6 +658.3%
Contains more Folate +364.4%
Contains more Vitamin A +110.3%
Contains more Vitamin C +∞%
Cornmeal
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%
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Contains more Vitamin B1 +548.2%
Contains more Vitamin B2 +285.9%
Contains more Vitamin B3 +688.6%
Contains more Vitamin B5 +370.6%
Contains more Vitamin B6 +658.3%
Contains more Folate +364.4%
Contains more Vitamin A +110.3%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cornmeal
Cornmeal
3
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Protein +181%
Contains more Fats +1650%
Contains more Carbs +765.5%
Contains more Water +682.4%
Contains more Other +41.2%
Cornmeal
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Yardlong bean (Asparagus bean)
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more Protein +181%
Contains more Fats +1650%
Contains more Carbs +765.5%
Contains more Water +682.4%
Contains more Other +41.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cornmeal
Cornmeal
2
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Monounsaturated Fat +4233.3%
Contains more Polyunsaturated fat +1871.4%
Contains less Saturated Fat -88.2%
Cornmeal
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +4233.3%
Contains more Polyunsaturated fat +1871.4%
Contains less Saturated Fat -88.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cornmeal Yardlong bean (Asparagus bean) Opinion
Net carbs 75.55g 9.18g Cornmeal
Protein 7.11g 2.53g Cornmeal
Fats 1.75g 0.1g Cornmeal
Carbs 79.45g 9.18g Cornmeal
Calories 370kcal 47kcal Cornmeal
Starch 73.3g Cornmeal
Fructose 0.17g Cornmeal
Sugar 1.61g Yardlong bean (Asparagus bean)
Fiber 3.9g Cornmeal
Calcium 3mg 44mg Yardlong bean (Asparagus bean)
Iron 4.36mg 0.98mg Cornmeal
Magnesium 32mg 42mg Yardlong bean (Asparagus bean)
Phosphorus 99mg 57mg Cornmeal
Potassium 142mg 290mg Yardlong bean (Asparagus bean)
Sodium 7mg 4mg Yardlong bean (Asparagus bean)
Zinc 0.66mg 0.36mg Cornmeal
Copper 0.076mg 0.047mg Cornmeal
Manganese 0.174mg 0.201mg Yardlong bean (Asparagus bean)
Selenium 10.5µg 1.5µg Cornmeal
Vitamin A 214IU 450IU Yardlong bean (Asparagus bean)
Vitamin A RAE 11µg 23µg Yardlong bean (Asparagus bean)
Vitamin E 0.12mg Cornmeal
Vitamin C 0mg 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.551mg 0.085mg Cornmeal
Vitamin B2 0.382mg 0.099mg Cornmeal
Vitamin B3 4.968mg 0.63mg Cornmeal
Vitamin B5 0.24mg 0.051mg Cornmeal
Vitamin B6 0.182mg 0.024mg Cornmeal
Folate 209µg 45µg Cornmeal
Tryptophan 0.038mg 0.029mg Cornmeal
Threonine 0.172mg 0.094mg Cornmeal
Isoleucine 0.242mg 0.135mg Cornmeal
Leucine 1.006mg 0.18mg Cornmeal
Lysine 0.105mg 0.166mg Yardlong bean (Asparagus bean)
Methionine 0.162mg 0.036mg Cornmeal
Phenylalanine 0.366mg 0.139mg Cornmeal
Valine 0.337mg 0.146mg Cornmeal
Histidine 0.172mg 0.082mg Cornmeal
Saturated Fat 0.22g 0.026g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.39g 0.009g Cornmeal
Polyunsaturated fat 0.828g 0.042g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Yardlong bean (Asparagus bean)
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
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
37%
Cornmeal
19%
Yardlong bean (Asparagus bean)

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 1.61g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.194g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $1.4)
Which food is lower in glycemic index?
Cornmeal
Cornmeal is lower in glycemic index (difference - 18)
Which food is richer in vitamins?
Cornmeal
Cornmeal is relatively richer in vitamins
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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/nutrients
  2. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.