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Bean vs Cornmeal - In-Depth Nutrition Comparison

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The main differences between Bean and Cornmeal

  • Bean 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 is 91% higher.
  • Cornmeal has 10 times less Potassium than Bean. Bean 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 vs Cornmeal infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
7
:
Contains more Iron +16.3%
Contains more Calcium +3666.7%
Contains more Potassium +881%
Contains more Magnesium +450%
Contains more Copper +1075%
Contains more Zinc +245.5%
Contains more Phosphorus +315.2%
Contains less Sodium -41.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 191% 34% 123% 126% 298% 63% 177% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 1% 13% 23% 26% 19% 43% 1%
Contains more Iron +16.3%
Contains more Calcium +3666.7%
Contains more Potassium +881%
Contains more Magnesium +450%
Contains more Copper +1075%
Contains more Zinc +245.5%
Contains more Phosphorus +315.2%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
7
:
Contains more Vitamin C +∞%
Contains more Vitamin E +75%
Contains more Vitamin B1 +29.4%
Contains more Vitamin B5 +227.1%
Contains more Vitamin B6 +160.4%
Contains more Vitamin K +∞%
Contains more Folate +151.2%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +80.2%
Contains more Vitamin B3 +323.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 21% 0% 5% 0% 179% 49% 23% 48% 110% 0% 14% 394%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 13% 3% 0% 138% 89% 94% 15% 42% 0% 0% 157%
Contains more Vitamin C +∞%
Contains more Vitamin E +75%
Contains more Vitamin B1 +29.4%
Contains more Vitamin B5 +227.1%
Contains more Vitamin B6 +160.4%
Contains more Vitamin K +∞%
Contains more Folate +151.2%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +80.2%
Contains more Vitamin B3 +323.2%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
70
Bean
46
Cornmeal
Mineral Summary Score
126
Bean
36
Cornmeal

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
129%
Bean
43%
Cornmeal
Carbohydrates
63%
Bean
79%
Cornmeal
Fats
6%
Bean
8%
Cornmeal

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bean 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Cornmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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
Bean is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Bean Cornmeal Opinion
Calories 347 370 Cornmeal
Protein 21.42 7.11 Bean
Fats 1.23 1.75 Cornmeal
Vitamin C 6.3 0 Bean
Carbs 62.55 79.45 Cornmeal
Cholesterol 0 0
Vitamin D 0 0
Iron 5.07 4.36 Bean
Calcium 113 3 Bean
Potassium 1393 142 Bean
Magnesium 176 32 Bean
Sugar 2.11 1.61 Cornmeal
Fiber 15.5 3.9 Bean
Copper 0.893 0.076 Bean
Zinc 2.28 0.66 Bean
Starch 34.17 73.3 Cornmeal
Phosphorus 411 99 Bean
Sodium 12 7 Cornmeal
Vitamin A 0 214 Cornmeal
Vitamin E 0.21 0.12 Bean
Vitamin D 0 0
Vitamin B1 0.713 0.551 Bean
Vitamin B2 0.212 0.382 Cornmeal
Vitamin B3 1.174 4.968 Cornmeal
Vitamin B5 0.785 0.24 Bean
Vitamin B6 0.474 0.182 Bean
Vitamin B12 0 0
Vitamin K 5.6 0 Bean
Folate 525 209 Bean
Trans Fat 0 0
Saturated Fat 0.235 0.22 Cornmeal
Monounsaturated Fat 0.229 0.39 Cornmeal
Polyunsaturated fat 0.407 0.828 Cornmeal
Tryptophan 0.237 0.038 Bean
Threonine 0.81 0.172 Bean
Isoleucine 0.871 0.242 Bean
Leucine 1.558 1.006 Bean
Lysine 1.356 0.105 Bean
Methionine 0.259 0.162 Bean
Phenylalanine 1.095 0.366 Bean
Valine 0.998 0.337 Bean
Histidine 0.556 0.172 Bean
Fructose 0 0.17 Cornmeal

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bean - 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.