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  6. Navy beans vs. Cornmeal

Navy beans vs. Cornmeal — In-Depth Nutrition Comparison

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Significant differences between Navy beans and Cornmeal

  • Navy beans has more Fiber, Manganese, Copper, and Potassium, however, Cornmeal is richer in Vitamin B3, Vitamin B1, Iron, Vitamin B2, Folate, and Selenium.
  • Cornmeal covers your daily Vitamin B3 needs 27% more than Navy beans.
  • Cornmeal has 3 times less Manganese than Navy beans. Navy beans has 0.527mg of Manganese, while Cornmeal has 0.174mg.

Specific food types used in this comparison are Beans, navy, mature seeds, cooked, boiled, without salt and Cornmeal, degermed, enriched, yellow.

Infographic

Navy 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.
Navy beans
Navy beans
8
:
2
Cornmeal
Cornmeal
Contains more Calcium +2200%
Contains more Magnesium +65.6%
Contains more Phosphorus +45.5%
Contains more Potassium +173.9%
Contains less Sodium -100%
Contains more Zinc +56.1%
Contains more Copper +176.3%
Contains more Manganese +202.9%
Contains more Iron +84.7%
Contains more Selenium +262.1%
Navy beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Cornmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Contains more Calcium +2200%
Contains more Magnesium +65.6%
Contains more Phosphorus +45.5%
Contains more Potassium +173.9%
Contains less Sodium -100%
Contains more Zinc +56.1%
Contains more Copper +176.3%
Contains more Manganese +202.9%
Contains more Iron +84.7%
Contains more Selenium +262.1%

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.
Navy beans
Navy beans
3
:
7
Cornmeal
Cornmeal
Contains more Vitamin C +∞%
Contains more Vitamin B5 +10.8%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +1100%
Contains more Vitamin B1 +132.5%
Contains more Vitamin B2 +478.8%
Contains more Vitamin B3 +665.5%
Contains more Vitamin B6 +31.9%
Contains more Folate +49.3%
Equal in Vitamin B5 - 0.24
Navy beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 2%
Cornmeal
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 C +∞%
Contains more Vitamin B5 +10.8%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +1100%
Contains more Vitamin B1 +132.5%
Contains more Vitamin B2 +478.8%
Contains more Vitamin B3 +665.5%
Contains more Vitamin B6 +31.9%
Contains more Folate +49.3%
Equal in Vitamin B5 - 0.24

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy beans
Navy beans
3
:
2
Cornmeal
Cornmeal
Contains more Protein +15.8%
Contains more Water +470.8%
Contains more Other +152.9%
Contains more Fats +182.3%
Contains more Carbs +205%
Navy beans
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Cornmeal
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 +15.8%
Contains more Water +470.8%
Contains more Other +152.9%
Contains more Fats +182.3%
Contains more Carbs +205%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy beans
Navy beans
1
:
2
Cornmeal
Cornmeal
Contains less Saturated Fat -55.5%
Contains more Monounsaturated Fat +174.6%
Contains more Polyunsaturated fat +69%
Navy beans
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
Cornmeal
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Contains less Saturated Fat -55.5%
Contains more Monounsaturated Fat +174.6%
Contains more Polyunsaturated fat +69%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Navy beans
Navy beans
0
:
5
Cornmeal
Cornmeal
Contains more Starch +376%
Contains more Sucrose +83.8%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Navy beans
98% 2%
Starch: 15.4 g
Sucrose: 0.37 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Cornmeal
98%
Starch: 73.3 g
Sucrose: 0.68 g
Glucose: 0.56 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0 g
Contains more Starch +376%
Contains more Sucrose +83.8%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Navy beans Cornmeal Opinion
Net carbs 15.55g 75.55g Cornmeal
Protein 8.23g 7.11g Navy beans
Fats 0.62g 1.75g Cornmeal
Carbs 26.05g 79.45g Cornmeal
Calories 140kcal 370kcal Cornmeal
Starch 15.4g 73.3g Cornmeal
Fructose 0g 0.17g Cornmeal
Sugar 0.37g 1.61g Navy beans
Fiber 10.5g 3.9g Navy beans
Calcium 69mg 3mg Navy beans
Iron 2.36mg 4.36mg Cornmeal
Magnesium 53mg 32mg Navy beans
Phosphorus 144mg 99mg Navy beans
Potassium 389mg 142mg Navy beans
Sodium 0mg 7mg Navy beans
Zinc 1.03mg 0.66mg Navy beans
Copper 0.21mg 0.076mg Navy beans
Manganese 0.527mg 0.174mg Navy beans
Selenium 2.9µg 10.5µg Cornmeal
Vitamin A 0IU 214IU Cornmeal
Vitamin A RAE 0µg 11µg Cornmeal
Vitamin E 0.01mg 0.12mg Cornmeal
Vitamin C 0.9mg 0mg Navy beans
Vitamin B1 0.237mg 0.551mg Cornmeal
Vitamin B2 0.066mg 0.382mg Cornmeal
Vitamin B3 0.649mg 4.968mg Cornmeal
Vitamin B5 0.266mg 0.24mg Navy beans
Vitamin B6 0.138mg 0.182mg Cornmeal
Folate 140µg 209µg Cornmeal
Vitamin K 0.6µg 0µg Navy beans
Tryptophan 0.1mg 0.038mg Navy beans
Threonine 0.289mg 0.172mg Navy beans
Isoleucine 0.387mg 0.242mg Navy beans
Leucine 0.7mg 1.006mg Cornmeal
Lysine 0.52mg 0.105mg Navy beans
Methionine 0.111mg 0.162mg Cornmeal
Phenylalanine 0.471mg 0.366mg Navy beans
Valine 0.504mg 0.337mg Navy beans
Histidine 0.206mg 0.172mg Navy beans
Saturated Fat 0.098g 0.22g Navy beans
Monounsaturated Fat 0.142g 0.39g Cornmeal
Polyunsaturated fat 0.49g 0.828g Cornmeal
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy beans 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
20%
Navy beans
46%
Cornmeal
Minerals Daily Need Coverage Score
43%
Navy beans
37%
Cornmeal

Comparison summary

Which food is lower in Sugar?
Navy beans
Navy beans is lower in Sugar (difference - 1.24g)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 7mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 0.122g)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 29)
Which food is cheaper?
Navy beans
Navy beans is cheaper (difference - $0.1)
Which food is richer in minerals?
Navy beans
Navy beans is relatively richer in minerals
Which food is richer in vitamins?
Cornmeal
Cornmeal is relatively richer in vitamins

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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.