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  6. Black gram vs. Cornmeal

Black gram vs. Cornmeal — In-Depth Nutrition Comparison

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What are the main differences between Black gram and Cornmeal?

  • Black gram is richer in Manganese, Fiber, and Phosphorus, yet Cornmeal is richer in Vitamin B1, Iron, Folate, Vitamin B2, Vitamin B3, Selenium, and Vitamin B6.
  • Cornmeal's daily need coverage for Vitamin B1 is 33% higher.
  • Black gram has 2 times more Manganese than Cornmeal. Black gram has 0.412mg of Manganese, while Cornmeal has 0.174mg.

We used Mungo beans, mature seeds, cooked, boiled, without salt and Cornmeal, degermed, enriched, yellow types in this comparison.

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
7
:
2
Cornmeal
Cornmeal
Contains more Calcium +1666.7%
Contains more Magnesium +96.9%
Contains more Phosphorus +57.6%
Contains more Potassium +62.7%
Contains more Zinc +25.8%
Contains more Copper +82.9%
Contains more Manganese +136.8%
Contains more Iron +149.1%
Contains more Selenium +320%
Equal in Sodium - 7
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Cornmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Contains more Calcium +1666.7%
Contains more Magnesium +96.9%
Contains more Phosphorus +57.6%
Contains more Potassium +62.7%
Contains more Zinc +25.8%
Contains more Copper +82.9%
Contains more Manganese +136.8%
Contains more Iron +149.1%
Contains more Selenium +320%
Equal in Sodium - 7

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
4
:
6
Cornmeal
Cornmeal
Contains more Vitamin E +25%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +80.4%
Contains more Vitamin K +∞%
Contains more Vitamin A +590.3%
Contains more Vitamin B1 +267.3%
Contains more Vitamin B2 +409.3%
Contains more Vitamin B3 +231.2%
Contains more Vitamin B6 +213.8%
Contains more Folate +122.3%
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% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
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 E +25%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +80.4%
Contains more Vitamin K +∞%
Contains more Vitamin A +590.3%
Contains more Vitamin B1 +267.3%
Contains more Vitamin B2 +409.3%
Contains more Vitamin B3 +231.2%
Contains more Vitamin B6 +213.8%
Contains more Folate +122.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
3
:
2
Cornmeal
Cornmeal
Contains more Water +548.6%
Contains more Other +107.8%
Contains more Fats +218.2%
Contains more Carbs +333.2%
Equal in Protein - 7.11
Black gram
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 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 Water +548.6%
Contains more Other +107.8%
Contains more Fats +218.2%
Contains more Carbs +333.2%
Equal in Protein - 7.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
1
:
2
Cornmeal
Cornmeal
Contains less Saturated Fat -82.7%
Contains more Monounsaturated Fat +1244.8%
Contains more Polyunsaturated fat +130.6%
Black gram
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Cornmeal
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Contains less Saturated Fat -82.7%
Contains more Monounsaturated Fat +1244.8%
Contains more Polyunsaturated fat +130.6%

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 Sugar ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black gram Cornmeal Opinion
Net carbs 11.94g 75.55g Cornmeal
Protein 7.54g 7.11g Black gram
Fats 0.55g 1.75g Cornmeal
Carbs 18.34g 79.45g Cornmeal
Calories 105kcal 370kcal Cornmeal
Starch 73.3g Cornmeal
Fructose 0.17g Cornmeal
Sugar 2.01g 1.61g Cornmeal
Fiber 6.4g 3.9g Black gram
Calcium 53mg 3mg Black gram
Iron 1.75mg 4.36mg Cornmeal
Magnesium 63mg 32mg Black gram
Phosphorus 156mg 99mg Black gram
Potassium 231mg 142mg Black gram
Sodium 7mg 7mg
Zinc 0.83mg 0.66mg Black gram
Copper 0.139mg 0.076mg Black gram
Manganese 0.412mg 0.174mg Black gram
Selenium 2.5µg 10.5µg Cornmeal
Vitamin A 31IU 214IU Cornmeal
Vitamin A RAE 2µg 11µg Cornmeal
Vitamin E 0.15mg 0.12mg Black gram
Vitamin C 1mg 0mg Black gram
Vitamin B1 0.15mg 0.551mg Cornmeal
Vitamin B2 0.075mg 0.382mg Cornmeal
Vitamin B3 1.5mg 4.968mg Cornmeal
Vitamin B5 0.433mg 0.24mg Black gram
Vitamin B6 0.058mg 0.182mg Cornmeal
Folate 94µg 209µg Cornmeal
Vitamin K 2.7µg 0µg Black gram
Tryptophan 0.078mg 0.038mg Black gram
Threonine 0.262mg 0.172mg Black gram
Isoleucine 0.385mg 0.242mg Black gram
Leucine 0.625mg 1.006mg Cornmeal
Lysine 0.5mg 0.105mg Black gram
Methionine 0.11mg 0.162mg Cornmeal
Phenylalanine 0.44mg 0.366mg Black gram
Valine 0.423mg 0.337mg Black gram
Histidine 0.211mg 0.172mg Black gram
Saturated Fat 0.038g 0.22g Black gram
Monounsaturated Fat 0.029g 0.39g Cornmeal
Polyunsaturated fat 0.359g 0.828g Cornmeal

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

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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
17%
Black gram
46%
Cornmeal
Minerals Daily Need Coverage Score
35%
Black gram
37%
Cornmeal

Comparison summary

Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 0.4g)
Which food is cheaper?
Cornmeal
Cornmeal is cheaper (difference - $0.1)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.182g)
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 Sodium?
?
The foods are relatively equal in Sodium (7 mg)
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/172427/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.