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  6. Beans vs. Cornmeal

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.

Infographic

Beans 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.
Beans
Beans
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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 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%
~equal in Magnesium ~32mg
~equal in Phosphorus ~99mg

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.
Beans
Beans
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 1.7% 3% 38% 14% 8.1% 0% 30% 0% 2% 18%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 3.7% 2.4% 138% 88% 93% 14% 42% 0% 0% 157%
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 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 Beans Cornmeal 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 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
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 less Sat. FatSaturated fat -53.2%
Contains more Mono. FatMonounsaturated fat +1014.3%
Contains more Poly. FatPolyunsaturated fat +381.4%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.