Beans vs. Cornmeal — In-Depth Nutrition Comparison

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Differences between beans and cornmeal

Beans have more copper, zinc, and fiber, while cornmeal has more iron, folate, vitamin B1, vitamin B3, vitamin B2, carbs, and selenium.
Cornmeal's daily need coverage for iron is 51% higher.
Cornmeal contains 3 times less copper than beans. Beans contain 0.206mg of copper, while cornmeal contains 0.076mg.
Beans have a lower glycemic index. The glycemic index of beans is 33, while the glycemic index of cornmeal is 68.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Beans

Cornmeal

Contains more CalciumCalcium	+1566.7%
Contains more PotassiumPotassium	+108.5%
Contains more CopperCopper	+171.1%
Contains more ZincZinc	+112.1%
Contains less SodiumSodium	-85.7%

Contains more IronIron	+1403.4%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+133.3%

~equal in Magnesium ~32mg

~equal in Phosphorus ~99mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Beans

Cornmeal

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+25%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin AVitamin A	+120%
Contains more Vitamin B1Vitamin B1	+267.3%
Contains more Vitamin B2Vitamin B2	+536.7%
Contains more Vitamin B3Vitamin B3	+1055.3%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+40%
Contains more FolateFolate	+770.8%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	0.29mg	4.36mg	51%
Folate	24µg	209µg	46%
Vitamin B1	0.15mg	0.551mg	33%
Starch		73.3g	30%
Vitamin B3	0.43mg	4.968mg	28%
Vitamin B2	0.06mg	0.382mg	25%
Carbs	20.49g	79.45g	20%
Copper	0.206mg	0.076mg	14%
Calories	105kcal	370kcal	13%
Selenium	4.5µg	10.5µg	11%
Manganese		0.174mg	8%
Zinc	1.4mg	0.66mg	7%
Fiber	5.5g	3.9g	6%
Protein	4.8g	7.11g	5%
Calcium	50mg	3mg	5%
Potassium	296mg	142mg	5%
Vitamin B5		0.24mg	5%
Vitamin B6	0.13mg	0.182mg	4%
Choline	30.8mg	8.6mg	4%
Polyunsaturated fat	0.172g	0.828g	4%
Vitamin C	3.1mg	0mg	3%
Fats	0.4g	1.75g	2%
Phosphorus	104mg	99mg	1%
Vitamin A	5µg	11µg	1%
Vitamin K	0.8µg	0µg	1%
Saturated fat	0.103g	0.22g	1%
Monounsaturated fat	0.035g	0.39g	1%
Protein per 100 calories	4.6g	1.9g	N/A
Calories per 10 g protein	219kcal	520kcal	N/A
Weight per 100 calories	95g	27g	N/A
Net carbs	14.99g	75.55g	N/A
Magnesium	32mg	32mg	0%
Sugar	7.78g	1.61g	N/A
Sodium	1mg	7mg	0%
Vitamin E	0.15mg	0.12mg	0%
Tryptophan		0.038mg	0%
Threonine		0.172mg	0%
Isoleucine		0.242mg	0%
Leucine		1.006mg	0%
Lysine		0.105mg	0%
Methionine		0.162mg	0%
Phenylalanine		0.366mg	0%
Valine		0.337mg	0%
Histidine		0.172mg	0%
Fructose		0.17g	0%