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  6. Green beans vs. Cornmeal

Green beans vs. Cornmeal — In-Depth Nutrition Comparison

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A recap on differences between green beans and cornmeal

  • Green beans have more vitamin K and vitamin C; however, cornmeal is higher in iron, folate, vitamin B1, vitamin B3, vitamin B2, selenium, phosphorus, and vitamin B6.
  • Cornmeal covers your daily iron needs 46% more than green beans.
  • The glycemic index of cornmeal is higher.

Food varieties used in this article are Beans, snap, green, cooked, boiled, drained, without salt and Cornmeal, degermed, enriched, yellow.

Infographic

Green 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
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 CalciumCalcium +1366.7%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +63.8%
Contains more MagnesiumMagnesium +77.8%
Contains more IronIron +570.8%
Contains more CopperCopper +33.3%
Contains more ZincZinc +164%
Contains more PhosphorusPhosphorus +241.4%
Contains more SeleniumSelenium +5150%
~equal in Potassium ~142mg

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
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 AVitamin A +190.9%
Contains more Vitamin EVitamin E +283.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +96.5%
Contains more Vitamin B1Vitamin B1 +644.6%
Contains more Vitamin B2Vitamin B2 +293.8%
Contains more Vitamin B3Vitamin B3 +709.1%
Contains more Vitamin B5Vitamin B5 +224.3%
Contains more Vitamin B6Vitamin B6 +225%
Contains more FolateFolate +533.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green beans Cornmeal DV% diff.
Iron 0.65mg 4.36mg 46%
Folate 33µg 209µg 44%
Vitamin B1 0.074mg 0.551mg 40%
Vitamin K 47.9µg 0µg 40%
Starch 73.3g 30%
Vitamin B3 0.614mg 4.968mg 27%
Carbs 7.88g 79.45g 24%
Vitamin B2 0.097mg 0.382mg 22%
Selenium 0.2µg 10.5µg 19%
Calories 35kcal 370kcal 17%
Vitamin C 9.7mg 0mg 11%
Vitamin B6 0.056mg 0.182mg 10%
Protein 1.89g 7.11g 10%
Phosphorus 29mg 99mg 10%
Polyunsaturated fat 0.145g 0.828g 5%
Manganese 0.285mg 0.174mg 5%
Calcium 44mg 3mg 4%
Zinc 0.25mg 0.66mg 4%
Magnesium 18mg 32mg 3%
Vitamin B5 0.074mg 0.24mg 3%
Fiber 3.2g 3.9g 3%
Vitamin A 32µg 11µg 2%
Vitamin E 0.46mg 0.12mg 2%
Copper 0.057mg 0.076mg 2%
Fats 0.28g 1.75g 2%
Choline 16.9mg 8.6mg 2%
Monounsaturated fat 0.011g 0.39g 1%
Saturated fat 0.064g 0.22g 1%
Net carbs 4.68g 75.55g N/A
Potassium 146mg 142mg 0%
Sugar 3.63g 1.61g N/A
Sodium 1mg 7mg 0%
Tryptophan 0.02mg 0.038mg 0%
Threonine 0.082mg 0.172mg 0%
Isoleucine 0.069mg 0.242mg 0%
Leucine 0.116mg 1.006mg 0%
Lysine 0.091mg 0.105mg 0%
Methionine 0.023mg 0.162mg 0%
Phenylalanine 0.069mg 0.366mg 0%
Valine 0.093mg 0.337mg 0%
Histidine 0.035mg 0.172mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 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 +698%
Contains more OtherOther +43.1%
Contains more ProteinProtein +276.2%
Contains more FatsFats +525%
Contains more CarbsCarbs +908.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 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 -70.9%
Contains more Mono. FatMonounsaturated fat +3445.5%
Contains more Poly. FatPolyunsaturated fat +471%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.