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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.
  • Black gram has a lower glycemic index than cornmeal.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 16% 20% 66% 46% 23% 67% 0.91% 54% 14%
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 MagnesiumMagnesium +96.9%
Contains more CalciumCalcium +1666.7%
Contains more PotassiumPotassium +62.7%
Contains more CopperCopper +82.9%
Contains more ZincZinc +25.8%
Contains more PhosphorusPhosphorus +57.6%
Contains more ManganeseManganese +136.8%
Contains more IronIron +149.1%
Contains more SeleniumSelenium +320%
~equal in Sodium ~7mg

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 3.3% 0.67% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
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 EVitamin E +25%
Contains more Vitamin B5Vitamin B5 +80.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +244.2%
Contains more Vitamin AVitamin A +450%
Contains more Vitamin B1Vitamin B1 +267.3%
Contains more Vitamin B2Vitamin B2 +409.3%
Contains more Vitamin B3Vitamin B3 +231.2%
Contains more Vitamin B6Vitamin B6 +213.8%
Contains more FolateFolate +122.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Cornmeal DV% diff.
Vitamin B1 0.15mg 0.551mg 33%
Iron 1.75mg 4.36mg 33%
Starch 73.3g 30%
Folate 94µg 209µg 29%
Vitamin B2 0.075mg 0.382mg 24%
Vitamin B3 1.5mg 4.968mg 22%
Carbs 18.34g 79.45g 20%
Selenium 2.5µg 10.5µg 15%
Calories 105kcal 370kcal 13%
Vitamin B6 0.058mg 0.182mg 10%
Manganese 0.412mg 0.174mg 10%
Fiber 6.4g 3.9g 10%
Phosphorus 156mg 99mg 8%
Copper 0.139mg 0.076mg 7%
Magnesium 63mg 32mg 7%
Calcium 53mg 3mg 5%
Choline 29.6mg 8.6mg 4%
Vitamin B5 0.433mg 0.24mg 4%
Polyunsaturated fat 0.359g 0.828g 3%
Potassium 231mg 142mg 3%
Vitamin K 2.7µg 0µg 2%
Zinc 0.83mg 0.66mg 2%
Fats 0.55g 1.75g 2%
Protein 7.54g 7.11g 1%
Vitamin C 1mg 0mg 1%
Vitamin A 2µg 11µg 1%
Saturated fat 0.038g 0.22g 1%
Monounsaturated fat 0.029g 0.39g 1%
Net carbs 11.94g 75.55g N/A
Sugar 2.01g 1.61g N/A
Sodium 7mg 7mg 0%
Vitamin E 0.15mg 0.12mg 0%
Tryptophan 0.078mg 0.038mg 0%
Threonine 0.262mg 0.172mg 0%
Isoleucine 0.385mg 0.242mg 0%
Leucine 0.625mg 1.006mg 0%
Lysine 0.5mg 0.105mg 0%
Methionine 0.11mg 0.162mg 0%
Phenylalanine 0.44mg 0.366mg 0%
Valine 0.423mg 0.337mg 0%
Histidine 0.211mg 0.172mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 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 +548.6%
Contains more OtherOther +107.8%
Contains more FatsFats +218.2%
Contains more CarbsCarbs +333.2%
~equal in Protein ~7.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 7% 84%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.359 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 -82.7%
Contains more Mono. FatMonounsaturated fat +1244.8%
Contains more Poly. FatPolyunsaturated fat +130.6%

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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. 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.