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Black turtle bean vs. Cornmeal — In-Depth Nutrition Comparison

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How are Black turtle bean and Cornmeal different?

  • Black turtle bean is higher in Copper, Fiber, and Potassium, however, Cornmeal is richer in Folate, Vitamin B3, Vitamin B1, Vitamin B2, Iron, Selenium, and Vitamin B6.
  • Daily need coverage for Folate from Cornmeal is 31% higher.
  • Black turtle bean contains 4 times more Copper than Cornmeal. While Black turtle bean contains 0.269mg of Copper, Cornmeal contains only 0.076mg.

Beans, black turtle, mature seeds, cooked, boiled, without salt and Cornmeal, degermed, enriched, yellow are the varieties used in this article.

Infographic

Black turtle bean 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.
Contains more Calcium +1733.3%
Contains more Magnesium +53.1%
Contains more Phosphorus +53.5%
Contains more Potassium +204.9%
Contains less Sodium -57.1%
Contains more Zinc +15.2%
Contains more Copper +253.9%
Contains more Manganese +87.9%
Contains more Iron +53%
Contains more Selenium +775%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Contains more Calcium +1733.3%
Contains more Magnesium +53.1%
Contains more Phosphorus +53.5%
Contains more Potassium +204.9%
Contains less Sodium -57.1%
Contains more Zinc +15.2%
Contains more Copper +253.9%
Contains more Manganese +87.9%
Contains more Iron +53%
Contains more Selenium +775%

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 E +625%
Contains more Choline +279.1%
Contains more Vitamin K +∞%
Contains more Vitamin A +3466.7%
Contains more Vitamin B1 +144.9%
Contains more Vitamin B2 +582.1%
Contains more Vitamin B3 +842.7%
Contains more Vitamin B6 +136.4%
Contains more Folate +143%
Equal in Vitamin B5 - 0.24
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 18% 9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 5% 0%
Contains more Vitamin E +625%
Contains more Choline +279.1%
Contains more Vitamin K +∞%
Contains more Vitamin A +3466.7%
Contains more Vitamin B1 +144.9%
Contains more Vitamin B2 +582.1%
Contains more Vitamin B3 +842.7%
Contains more Vitamin B6 +136.4%
Contains more Folate +143%
Equal in Vitamin B5 - 0.24

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +15%
Contains more Water +488%
Contains more Other +170.6%
Contains more Fats +400%
Contains more Carbs +226.3%
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 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 Protein +15%
Contains more Water +488%
Contains more Other +170.6%
Contains more Fats +400%
Contains more Carbs +226.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -59.5%
Contains more Monounsaturated Fat +1200%
Contains more Polyunsaturated fat +455.7%
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Contains less Saturated Fat -59.5%
Contains more Monounsaturated Fat +1200%
Contains more Polyunsaturated fat +455.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black turtle bean Cornmeal
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Cornmeal Opinion
Net carbs 16.05g 75.55g Cornmeal
Protein 8.18g 7.11g Black turtle bean
Fats 0.35g 1.75g Cornmeal
Carbs 24.35g 79.45g Cornmeal
Calories 130kcal 370kcal Cornmeal
Starch 73.3g Cornmeal
Fructose 0.17g Cornmeal
Sugar 0.32g 1.61g Black turtle bean
Fiber 8.3g 3.9g Black turtle bean
Calcium 55mg 3mg Black turtle bean
Iron 2.85mg 4.36mg Cornmeal
Magnesium 49mg 32mg Black turtle bean
Phosphorus 152mg 99mg Black turtle bean
Potassium 433mg 142mg Black turtle bean
Sodium 3mg 7mg Black turtle bean
Zinc 0.76mg 0.66mg Black turtle bean
Copper 0.269mg 0.076mg Black turtle bean
Manganese 0.327mg 0.174mg Black turtle bean
Selenium 1.2µg 10.5µg Cornmeal
Vitamin A 6IU 214IU Cornmeal
Vitamin A RAE 0µg 11µg Cornmeal
Vitamin E 0.87mg 0.12mg Black turtle bean
Vitamin B1 0.225mg 0.551mg Cornmeal
Vitamin B2 0.056mg 0.382mg Cornmeal
Vitamin B3 0.527mg 4.968mg Cornmeal
Vitamin B5 0.26mg 0.24mg Black turtle bean
Vitamin B6 0.077mg 0.182mg Cornmeal
Folate 86µg 209µg Cornmeal
Choline 32.6mg 8.6mg Black turtle bean
Vitamin K 3.3µg 0µg Black turtle bean
Tryptophan 0.097mg 0.038mg Black turtle bean
Threonine 0.344mg 0.172mg Black turtle bean
Isoleucine 0.361mg 0.242mg Black turtle bean
Leucine 0.653mg 1.006mg Cornmeal
Lysine 0.562mg 0.105mg Black turtle bean
Methionine 0.123mg 0.162mg Cornmeal
Phenylalanine 0.442mg 0.366mg Black turtle bean
Valine 0.428mg 0.337mg Black turtle bean
Histidine 0.228mg 0.172mg Black turtle bean
Saturated Fat 0.089g 0.22g Black turtle bean
Monounsaturated Fat 0.03g 0.39g Cornmeal
Polyunsaturated fat 0.149g 0.828g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Cornmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
17%
Black turtle bean
42%
Cornmeal
Minerals Daily Need Coverage Score
42%
Black turtle bean
37%
Cornmeal

Comparison summary

Which food is cheaper?
Cornmeal
Cornmeal is cheaper (difference - $0.2)
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 1.29g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.131g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 48)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.