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Navy bean vs Cornmeal - In-Depth Nutrition Comparison

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How are Navy bean and Cornmeal different?

  • Navy bean is richer in Copper, Magnesium, and Vitamin B5, while Cornmeal is higher in Iron, Vitamin B3, Vitamin C, Folate, Selenium, Vitamin B1, and Vitamin B2.
  • Navy bean covers your daily need of Copper 31% more than Cornmeal.
  • Navy bean contains 3 times more Vitamin B5 than Cornmeal. Navy bean contains 0.825mg of Vitamin B5, while Cornmeal contains 0.24mg.

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

Infographic

Navy 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 +400%
Contains more Magnesium +215.6%
Contains more Potassium +116.2%
Contains more Zinc +34.8%
Contains more Copper +368.4%
Contains more Iron +125.9%
Contains less Sodium -46.2%
Equal in Phosphorus - 99
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 164% 23% 43% 13% 1% 19% 26%
Contains more Calcium +400%
Contains more Magnesium +215.6%
Contains more Potassium +116.2%
Contains more Zinc +34.8%
Contains more Copper +368.4%
Contains more Iron +125.9%
Contains less Sodium -46.2%
Equal in Phosphorus - 99

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 C +∞%
Contains more Vitamin B5 +243.8%
Contains more Vitamin A +5250%
Contains more Vitamin B1 +41.3%
Contains more Vitamin B2 +77.7%
Contains more Vitamin B3 +307.2%
Contains more Folate +58.3%
Equal in Vitamin B6 - 0.182
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
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 +243.8%
Contains more Vitamin A +5250%
Contains more Vitamin B1 +41.3%
Contains more Vitamin B2 +77.7%
Contains more Vitamin B3 +307.2%
Contains more Folate +58.3%
Equal in Vitamin B6 - 0.182

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.
Navy bean Cornmeal
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Navy bean Cornmeal Opinion
Net carbs 13.05g 75.55g Cornmeal
Protein 6.15g 7.11g Cornmeal
Fats 0.7g 1.75g Cornmeal
Carbs 13.05g 79.45g Cornmeal
Calories 67kcal 370kcal Cornmeal
Starch g 73.3g Cornmeal
Fructose g 0.17g Cornmeal
Sugar g 1.61g Navy bean
Fiber g 3.9g Cornmeal
Calcium 15mg 3mg Navy bean
Iron 1.93mg 4.36mg Cornmeal
Magnesium 101mg 32mg Navy bean
Phosphorus 100mg 99mg Navy bean
Potassium 307mg 142mg Navy bean
Sodium 13mg 7mg Cornmeal
Zinc 0.89mg 0.66mg Navy bean
Copper 0.356mg 0.076mg Navy bean
Vitamin A 4IU 214IU Cornmeal
Vitamin E mg 0.12mg Cornmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18.8mg 0mg Navy bean
Vitamin B1 0.39mg 0.551mg Cornmeal
Vitamin B2 0.215mg 0.382mg Cornmeal
Vitamin B3 1.22mg 4.968mg Cornmeal
Vitamin B5 0.825mg 0.24mg Navy bean
Vitamin B6 0.191mg 0.182mg Navy bean
Folate 132µg 209µg Cornmeal
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Cornmeal
Tryptophan 0.064mg 0.038mg Navy bean
Threonine 0.258mg 0.172mg Navy bean
Isoleucine 0.273mg 0.242mg Navy bean
Leucine 0.442mg 1.006mg Cornmeal
Lysine 0.35mg 0.105mg Navy bean
Methionine 0.064mg 0.162mg Cornmeal
Phenylalanine 0.31mg 0.366mg Cornmeal
Valine 0.316mg 0.337mg Cornmeal
Histidine 0.172mg 0.172mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.085g 0.22g Navy bean
Monounsaturated Fat 0.052g 0.39g Cornmeal
Polyunsaturated fat 0.407g 0.828g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean Cornmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35
Navy bean
46
Cornmeal
Mineral Summary Score
45
Navy 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
37%
Navy bean
43%
Cornmeal
Carbohydrates
13%
Navy bean
79%
Cornmeal
Fats
3%
Navy bean
8%
Cornmeal

Comparison summary

Which food is lower in Sugar?
Navy bean
Navy bean is lower in Sugar (difference - 1.61g)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 0.135g)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 29)
Which food is cheaper?
Navy bean
Navy bean is cheaper (difference - $0.1)
Which food is richer in minerals?
Navy bean
Navy bean is relatively richer in minerals
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 6mg)
Which food is richer in vitamins?
Cornmeal
Cornmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Navy bean - 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.