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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 Calcium +3666.7%
Contains more Iron +16.3%
Contains more Magnesium +450%
Contains more Phosphorus +315.2%
Contains more Potassium +881%
Contains more Zinc +245.5%
Contains more Copper +1075%
Contains less Sodium -41.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 164% 23% 43% 13% 1% 19% 26%
Contains more Calcium +3666.7%
Contains more Iron +16.3%
Contains more Magnesium +450%
Contains more Phosphorus +315.2%
Contains more Potassium +881%
Contains more Zinc +245.5%
Contains more Copper +1075%
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 E +75%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +29.4%
Contains more Vitamin B5 +227.1%
Contains more Vitamin B6 +160.4%
Contains more Folate +151.2%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +80.2%
Contains more Vitamin B3 +323.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
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%
Contains more Vitamin E +75%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +29.4%
Contains more Vitamin B5 +227.1%
Contains more Vitamin B6 +160.4%
Contains more Folate +151.2%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +80.2%
Contains more Vitamin B3 +323.2%

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

All nutrients comparison - raw data values

Nutrient Bean Cornmeal Opinion
Net carbs 47.05g 75.55g Cornmeal
Protein 21.42g 7.11g Bean
Fats 1.23g 1.75g Cornmeal
Carbs 62.55g 79.45g Cornmeal
Calories 347kcal 370kcal Cornmeal
Starch 34.17g 73.3g Cornmeal
Fructose 0g 0.17g Cornmeal
Sugar 2.11g 1.61g Cornmeal
Fiber 15.5g 3.9g Bean
Calcium 113mg 3mg Bean
Iron 5.07mg 4.36mg Bean
Magnesium 176mg 32mg Bean
Phosphorus 411mg 99mg Bean
Potassium 1393mg 142mg Bean
Sodium 12mg 7mg Cornmeal
Zinc 2.28mg 0.66mg Bean
Copper 0.893mg 0.076mg Bean
Vitamin A 0IU 214IU Cornmeal
Vitamin E 0.21mg 0.12mg Bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.3mg 0mg Bean
Vitamin B1 0.713mg 0.551mg Bean
Vitamin B2 0.212mg 0.382mg Cornmeal
Vitamin B3 1.174mg 4.968mg Cornmeal
Vitamin B5 0.785mg 0.24mg Bean
Vitamin B6 0.474mg 0.182mg Bean
Folate 525µg 209µg Bean
Vitamin B12 0µg 0µg
Vitamin K 5.6µg 0µg Bean
Tryptophan 0.237mg 0.038mg Bean
Threonine 0.81mg 0.172mg Bean
Isoleucine 0.871mg 0.242mg Bean
Leucine 1.558mg 1.006mg Bean
Lysine 1.356mg 0.105mg Bean
Methionine 0.259mg 0.162mg Bean
Phenylalanine 1.095mg 0.366mg Bean
Valine 0.998mg 0.337mg Bean
Histidine 0.556mg 0.172mg Bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.235g 0.22g Cornmeal
Monounsaturated Fat 0.229g 0.39g Cornmeal
Polyunsaturated fat 0.407g 0.828g Cornmeal

Which food is preferable for your diet?

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

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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

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)

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.