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, and selenium.
- Cornmeal's daily need coverage for iron is 51% higher.
- Cornmeal contains 17 times less calcium than beans. Beans contain 50mg of calcium, while cornmeal contains 3mg.
- 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
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 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 SeleniumSelenium | +133.3% |
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 CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +25% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +258.1% |
| 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 B6Vitamin B6 | +40% |
| Contains more FolateFolate | +770.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +549.4% |
| Contains more OtherOther | +235.3% |
| Contains more ProteinProtein | +48.1% |
| Contains more FatsFats | +337.5% |
| Contains more CarbsCarbs | +287.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -53.2% |
| Contains more Mono. FatMonounsaturated fat | +1014.3% |
| Contains more Poly. FatPolyunsaturated fat | +381.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
| Potassium | 296mg | 142mg | 5% |
| Calcium | 50mg | 3mg | 5% |
| Vitamin B5 | 0.24mg | 5% | |
| Protein | 4.8g | 7.11g | 5% |
| Polyunsaturated fat | 0.172g | 0.828g | 4% |
| Choline | 30.8mg | 8.6mg | 4% |
| Vitamin B6 | 0.13mg | 0.182mg | 4% |
| Vitamin C | 3.1mg | 0mg | 3% |
| Fats | 0.4g | 1.75g | 2% |
| Vitamin A | 5µg | 11µg | 1% |
| Vitamin K | 0.8µg | 0µg | 1% |
| Phosphorus | 104mg | 99mg | 1% |
| Saturated fat | 0.103g | 0.22g | 1% |
| Monounsaturated fat | 0.035g | 0.39g | 1% |
| 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
11%
42%
Minerals Daily Need Coverage Score
25%
37%
Comparison summary
Which food is lower in Sugar?
Cornmeal is lower in Sugar (difference - 6.17g)
Which food is cheaper?
Cornmeal is cheaper (difference - $0.1)
Which food contains less Sodium?
Beans contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Beans is lower in Saturated fat (difference - 0.117g)
Which food is lower in glycemic index?
Beans is lower in glycemic index (difference - 35)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.