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Bean raw vs. Cornmeal — In-Depth Nutrition Comparison

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The main differences between Bean raw and Cornmeal

  • Bean raw has more Copper, Folate, Fiber, Phosphorus, Manganese, Potassium, Magnesium, Selenium, and Vitamin B6, however, Cornmeal has more Vitamin B3.
  • Daily need coverage for Copper from Bean raw is 91% higher.
  • Cornmeal has 10 times less Potassium than Bean raw. Bean raw has 1393mg of Potassium, while Cornmeal has 142mg.

Food types used in this article are Beans, pinto, mature seeds, raw and Cornmeal, degermed, enriched, yellow.

Infographic

Bean raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Contains more MagnesiumMagnesium +450%
Contains more CalciumCalcium +3666.7%
Contains more PotassiumPotassium +881%
Contains more IronIron +16.3%
Contains more CopperCopper +1075%
Contains more ZincZinc +245.5%
Contains more PhosphorusPhosphorus +315.2%
Contains more ManganeseManganese +559.8%
Contains more SeleniumSelenium +165.7%
Contains less SodiumSodium -41.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 13% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +75%
Contains more Vitamin B1Vitamin B1 +29.4%
Contains more Vitamin B5Vitamin B5 +227.1%
Contains more Vitamin B6Vitamin B6 +160.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +151.2%
Contains more CholineCholine +669.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +80.2%
Contains more Vitamin B3Vitamin B3 +323.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 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 ProteinProtein +201.3%
Contains more OtherOther +580.4%
Contains more FatsFats +42.3%
Contains more CarbsCarbs +27%
~equal in Water ~11.18g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated Fat: Sat. Fat 0.235 g
Monounsaturated Fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
15% 27% 58%
Saturated Fat: Sat. Fat 0.22 g
Monounsaturated Fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
Contains more Mono. FatMonounsaturated Fat +70.3%
Contains more Poly. FatPolyunsaturated fat +103.4%
~equal in Saturated Fat ~0.22g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
98%
Starch: 73.3 g
Sucrose: 0.68 g
Glucose: 0.56 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0 g
Contains more SucroseSucrose +191.2%
Contains more StarchStarch +114.5%
Contains more GlucoseGlucose +330.8%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean raw Cornmeal Opinion
Calories 347kcal 370kcal Cornmeal
Protein 21.42g 7.11g Bean raw
Fats 1.23g 1.75g Cornmeal
Vitamin C 6.3mg 0mg Bean raw
Net carbs 47.05g 75.55g Cornmeal
Carbs 62.55g 79.45g Cornmeal
Magnesium 176mg 32mg Bean raw
Calcium 113mg 3mg Bean raw
Potassium 1393mg 142mg Bean raw
Iron 5.07mg 4.36mg Bean raw
Sugar 2.11g 1.61g Cornmeal
Fiber 15.5g 3.9g Bean raw
Copper 0.893mg 0.076mg Bean raw
Zinc 2.28mg 0.66mg Bean raw
Starch 34.17g 73.3g Cornmeal
Phosphorus 411mg 99mg Bean raw
Sodium 12mg 7mg Cornmeal
Vitamin A 0IU 214IU Cornmeal
Vitamin A 0µg 11µg Cornmeal
Vitamin E 0.21mg 0.12mg Bean raw
Manganese 1.148mg 0.174mg Bean raw
Selenium 27.9µg 10.5µg Bean raw
Vitamin B1 0.713mg 0.551mg Bean raw
Vitamin B2 0.212mg 0.382mg Cornmeal
Vitamin B3 1.174mg 4.968mg Cornmeal
Vitamin B5 0.785mg 0.24mg Bean raw
Vitamin B6 0.474mg 0.182mg Bean raw
Vitamin K 5.6µg 0µg Bean raw
Folate 525µg 209µg Bean raw
Choline 66.2mg 8.6mg Bean raw
Saturated Fat 0.235g 0.22g Cornmeal
Monounsaturated Fat 0.229g 0.39g Cornmeal
Polyunsaturated fat 0.407g 0.828g Cornmeal
Tryptophan 0.237mg 0.038mg Bean raw
Threonine 0.81mg 0.172mg Bean raw
Isoleucine 0.871mg 0.242mg Bean raw
Leucine 1.558mg 1.006mg Bean raw
Lysine 1.356mg 0.105mg Bean raw
Methionine 0.259mg 0.162mg Bean raw
Phenylalanine 1.095mg 0.366mg Bean raw
Valine 0.998mg 0.337mg Bean raw
Histidine 0.556mg 0.172mg Bean raw
Fructose 0g 0.17g Cornmeal

Which food is preferable for your diet?

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

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
67%
Bean raw
42%
Cornmeal
Minerals Daily Need Coverage Score
131%
Bean raw
37%
Cornmeal

Comparison summary

Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 0.015g)
Which food is cheaper?
Cornmeal
Cornmeal is cheaper (difference - $0.1)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.