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  6. Navy bean raw vs. Cornmeal

Navy bean raw vs. Cornmeal — In-Depth Nutrition Comparison

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How are navy bean raw and cornmeal different?

  • Navy bean raw is richer in copper, vitamin C, magnesium, and vitamin B5, while cornmeal is higher in iron, vitamin B3, folate, selenium, vitamin B1, and vitamin B2.
  • Navy bean raw covers your daily need for copper, 31% more than cornmeal.
  • Cornmeal has a higher glycemic index (68) than navy bean raw (39).

Beans, navy, mature seeds, sprouted, raw and Cornmeal, degermed, enriched, yellow types were used in this article.

Infographic

Navy bean raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 MagnesiumMagnesium +215.6%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +116.2%
Contains more CopperCopper +368.4%
Contains more ZincZinc +34.8%
Contains more ManganeseManganese +134.5%
Contains more IronIron +125.9%
Contains less SodiumSodium -46.2%
Contains more SeleniumSelenium +1650%
~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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 3.7% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +243.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +41.3%
Contains more Vitamin B2Vitamin B2 +77.7%
Contains more Vitamin B3Vitamin B3 +307.2%
Contains more FolateFolate +58.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.182mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Cornmeal DV% diff.
Copper 0.356mg 0.076mg 31%
Starch 73.3g 30%
Iron 1.93mg 4.36mg 30%
Vitamin B3 1.22mg 4.968mg 23%
Carbs 13.05g 79.45g 22%
Vitamin C 18.8mg 0mg 21%
Folate 132µg 209µg 19%
Selenium 0.6µg 10.5µg 18%
Fiber 3.9g 16%
Magnesium 101mg 32mg 16%
Calories 67kcal 370kcal 15%
Vitamin B1 0.39mg 0.551mg 13%
Vitamin B2 0.215mg 0.382mg 13%
Vitamin B5 0.825mg 0.24mg 12%
Manganese 0.408mg 0.174mg 10%
Potassium 307mg 142mg 5%
Polyunsaturated fat 0.407g 0.828g 3%
Protein 6.15g 7.11g 2%
Fats 0.7g 1.75g 2%
Choline 8.6mg 2%
Zinc 0.89mg 0.66mg 2%
Saturated fat 0.085g 0.22g 1%
Vitamin E 0.12mg 1%
Vitamin A 0µg 11µg 1%
Monounsaturated fat 0.052g 0.39g 1%
Calcium 15mg 3mg 1%
Vitamin B6 0.191mg 0.182mg 1%
Net carbs 13.05g 75.55g N/A
Sugar 1.61g N/A
Phosphorus 100mg 99mg 0%
Sodium 13mg 7mg 0%
Tryptophan 0.064mg 0.038mg 0%
Threonine 0.258mg 0.172mg 0%
Isoleucine 0.273mg 0.242mg 0%
Leucine 0.442mg 1.006mg 0%
Lysine 0.35mg 0.105mg 0%
Methionine 0.064mg 0.162mg 0%
Phenylalanine 0.31mg 0.366mg 0%
Valine 0.316mg 0.337mg 0%
Histidine 0.172mg 0.172mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +608%
Contains more OtherOther +86.3%
Contains more ProteinProtein +15.6%
Contains more FatsFats +150%
Contains more CarbsCarbs +508.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 -61.4%
Contains more Mono. FatMonounsaturated fat +650%
Contains more Poly. FatPolyunsaturated fat +103.4%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.