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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +1733.3%
Contains more Potassium +204.9%
Contains more Magnesium +53.1%
Contains more Copper +253.9%
Contains more Zinc +15.2%
Contains more Phosphorus +53.5%
Contains less Sodium -57.1%
Contains more Iron +53%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 107% 17% 39% 35% 90% 21% 66% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 1% 13% 23% 26% 19% 43% 1%
Contains more Calcium +1733.3%
Contains more Potassium +204.9%
Contains more Magnesium +53.1%
Contains more Copper +253.9%
Contains more Zinc +15.2%
Contains more Phosphorus +53.5%
Contains less Sodium -57.1%
Contains more Iron +53%

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
:
Contains more Vitamin E +625%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 18% 0% 57% 13% 10% 16% 18% 0% 9% 65%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 13% 3% 0% 138% 89% 94% 15% 42% 0% 0% 157%
Contains more Vitamin E +625%
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

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.
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
Calories 130kcal 370kcal Cornmeal
Protein 8.18g 7.11g Black turtle bean
Fats 0.35g 1.75g Cornmeal
Vitamin C 0mg 0mg
Net carbs 16.05g 75.55g Cornmeal
Carbs 24.35g 79.45g Cornmeal
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 2.85mg 4.36mg Cornmeal
Calcium 55mg 3mg Black turtle bean
Potassium 433mg 142mg Black turtle bean
Magnesium 49mg 32mg Black turtle bean
Sugar 0.32g 1.61g Black turtle bean
Fiber 8.3g 3.9g Black turtle bean
Copper 0.269mg 0.076mg Black turtle bean
Zinc 0.76mg 0.66mg Black turtle bean
Starch g 73.3g Cornmeal
Phosphorus 152mg 99mg Black turtle bean
Sodium 3mg 7mg Black turtle bean
Vitamin A 6IU 214IU Cornmeal
Vitamin E 0.87mg 0.12mg Black turtle bean
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 3.3µg 0µg Black turtle bean
Folate 86µg 209µg Cornmeal
Trans Fat 0g 0g
Saturated Fat 0.089g 0.22g Black turtle bean
Monounsaturated Fat 0.03g 0.39g Cornmeal
Polyunsaturated fat 0.149g 0.828g Cornmeal
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
Fructose g 0.17g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Cornmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
17
Black turtle bean
46
Cornmeal
Mineral Summary Score
47
Black turtle 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
49%
Black turtle bean
43%
Cornmeal
Carbohydrates
24%
Black turtle bean
79%
Cornmeal
Fats
2%
Black turtle bean
8%
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

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. 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.