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  6. Black gram vs. Cornmeal

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
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.
Black gram
Black gram
8
:
2
Cornmeal
Cornmeal
Contains more Calcium +4500%
Contains more Iron +73.6%
Contains more Magnesium +734.4%
Contains more Phosphorus +282.8%
Contains more Potassium +592.3%
Contains more Zinc +407.6%
Contains more Copper +1190.8%
Contains more Manganese +777.6%
Contains less Sodium -81.6%
Contains more Selenium +28%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Cornmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Contains more Calcium +4500%
Contains more Iron +73.6%
Contains more Magnesium +734.4%
Contains more Phosphorus +282.8%
Contains more Potassium +592.3%
Contains more Zinc +407.6%
Contains more Copper +1190.8%
Contains more Manganese +777.6%
Contains less Sodium -81.6%
Contains more Selenium +28%

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.
Black gram
Black gram
3
:
6
Cornmeal
Cornmeal
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
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 69% 59% 28% 55% 65% 162% 0% 0%
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 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
2
:
3
Cornmeal
Cornmeal
Contains more Protein +254.6%
Contains more Other +558.8%
Contains more Carbs +34.7%
Equal in Fats - 1.75
Equal in Water - 11.18
Black gram
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 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 +254.6%
Contains more Other +558.8%
Contains more Carbs +34.7%
Equal in Fats - 1.75
Equal in Water - 11.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
2
:
1
Cornmeal
Cornmeal
Contains less Saturated Fat -48.2%
Contains more Polyunsaturated fat +29.3%
Contains more Monounsaturated Fat +358.8%
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Cornmeal
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Contains less Saturated Fat -48.2%
Contains more Polyunsaturated fat +29.3%
Contains more Monounsaturated Fat +358.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Black gram Cornmeal Opinion
Net carbs 40.69g 75.55g Cornmeal
Protein 25.21g 7.11g Black gram
Fats 1.64g 1.75g Cornmeal
Carbs 58.99g 79.45g Cornmeal
Calories 341kcal 370kcal Cornmeal
Starch 73.3g Cornmeal
Fructose 0.17g Cornmeal
Sugar 1.61g Black gram
Fiber 18.3g 3.9g Black gram
Calcium 138mg 3mg Black gram
Iron 7.57mg 4.36mg Black gram
Magnesium 267mg 32mg Black gram
Phosphorus 379mg 99mg Black gram
Potassium 983mg 142mg Black gram
Sodium 38mg 7mg Cornmeal
Zinc 3.35mg 0.66mg Black gram
Copper 0.981mg 0.076mg Black gram
Manganese 1.527mg 0.174mg Black gram
Selenium 8.2µg 10.5µg Cornmeal
Vitamin A 23IU 214IU Cornmeal
Vitamin A RAE 1µg 11µg Cornmeal
Vitamin E 0.12mg Cornmeal
Vitamin B1 0.273mg 0.551mg Cornmeal
Vitamin B2 0.254mg 0.382mg Cornmeal
Vitamin B3 1.447mg 4.968mg Cornmeal
Vitamin B5 0.906mg 0.24mg Black gram
Vitamin B6 0.281mg 0.182mg Black gram
Folate 216µg 209µg Black gram
Tryptophan 0.263mg 0.038mg Black gram
Threonine 0.875mg 0.172mg Black gram
Isoleucine 1.287mg 0.242mg Black gram
Leucine 2.089mg 1.006mg Black gram
Lysine 1.674mg 0.105mg Black gram
Methionine 0.367mg 0.162mg Black gram
Phenylalanine 1.473mg 0.366mg Black gram
Valine 1.416mg 0.337mg Black gram
Histidine 0.706mg 0.172mg Black gram
Saturated Fat 0.114g 0.22g Black gram
Monounsaturated Fat 0.085g 0.39g Cornmeal
Polyunsaturated fat 1.071g 0.828g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Cornmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
36%
Black gram
46%
Cornmeal
Minerals Daily Need Coverage Score
143%
Black gram
37%
Cornmeal

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.

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. 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.