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Black gram vs Cornmeal - In-Depth Nutrition Comparison

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A recap on differences between Black gram and Cornmeal

  • Black gram has more Copper, Manganese, Fiber, Magnesium, Iron, Phosphorus, Potassium, and Zinc, however Cornmeal is higher in Vitamin B1, and Vitamin B3.
  • Black gram covers your daily Copper needs 101% more than Cornmeal.
  • Cornmeal contains 9 times less Manganese than Black gram. Black gram contains 1.527mg of Manganese, while Cornmeal contains 0.174mg.

Food varieties used in this article are Mungo beans, mature seeds, raw and Cornmeal, degermed, enriched, yellow.

Infographic

Black gram vs Cornmeal infographic
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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 Iron +73.6%
Contains more Calcium +4500%
Contains more Potassium +592.3%
Contains more Magnesium +734.4%
Contains more Copper +1190.8%
Contains more Zinc +407.6%
Contains more Phosphorus +282.8%
Contains less Sodium -81.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 1% 13% 23% 26% 19% 43% 1%
Contains more Iron +73.6%
Contains more Calcium +4500%
Contains more Potassium +592.3%
Contains more Magnesium +734.4%
Contains more Copper +1190.8%
Contains more Zinc +407.6%
Contains more Phosphorus +282.8%
Contains less Sodium -81.6%

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 B5 +277.5%
Contains more Vitamin B6 +54.4%
Contains more Vitamin A +830.4%
Contains more Vitamin B1 +101.8%
Contains more Vitamin B2 +50.4%
Contains more Vitamin B3 +243.3%
Equal in Folate - 209
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 69% 59% 28% 55% 65% 0% 0% 162%
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 B5 +277.5%
Contains more Vitamin B6 +54.4%
Contains more Vitamin A +830.4%
Contains more Vitamin B1 +101.8%
Contains more Vitamin B2 +50.4%
Contains more Vitamin B3 +243.3%
Equal in Folate - 209

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
36
Black gram
46
Cornmeal
Mineral Summary Score
149
Black gram
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
151%
Black gram
43%
Cornmeal
Carbohydrates
59%
Black gram
79%
Cornmeal
Fats
8%
Black gram
8%
Cornmeal

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Cornmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 31mg)
Which food is cheaper?
Cornmeal
Cornmeal is cheaper (difference - $0.1)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 1.61g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.106g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Black gram
Black gram 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.

All nutrients comparison - raw data values

Nutrient Black gram Cornmeal Opinion
Calories 341 370 Cornmeal
Protein 25.21 7.11 Black gram
Fats 1.64 1.75 Cornmeal
Vitamin C 0 0
Carbs 58.99 79.45 Cornmeal
Cholesterol 0 0
Vitamin D 0 0
Iron 7.57 4.36 Black gram
Calcium 138 3 Black gram
Potassium 983 142 Black gram
Magnesium 267 32 Black gram
Sugar 1.61 Black gram
Fiber 18.3 3.9 Black gram
Copper 0.981 0.076 Black gram
Zinc 3.35 0.66 Black gram
Starch 73.3 Cornmeal
Phosphorus 379 99 Black gram
Sodium 38 7 Cornmeal
Vitamin A 23 214 Cornmeal
Vitamin E 0.12 Cornmeal
Vitamin D 0 0
Vitamin B1 0.273 0.551 Cornmeal
Vitamin B2 0.254 0.382 Cornmeal
Vitamin B3 1.447 4.968 Cornmeal
Vitamin B5 0.906 0.24 Black gram
Vitamin B6 0.281 0.182 Black gram
Vitamin B12 0 0
Vitamin K 0 Cornmeal
Folate 216 209 Black gram
Trans Fat 0 0
Saturated Fat 0.114 0.22 Black gram
Monounsaturated Fat 0.085 0.39 Cornmeal
Polyunsaturated fat 1.071 0.828 Black gram
Tryptophan 0.263 0.038 Black gram
Threonine 0.875 0.172 Black gram
Isoleucine 1.287 0.242 Black gram
Leucine 2.089 1.006 Black gram
Lysine 1.674 0.105 Black gram
Methionine 0.367 0.162 Black gram
Phenylalanine 1.473 0.366 Black gram
Valine 1.416 0.337 Black gram
Histidine 0.706 0.172 Black gram
Fructose 0.17 Cornmeal

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 gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.