Cornmeal vs. Beans — In-Depth Nutrition Comparison

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Differences between cornmeal and beans

Cornmeal has more iron, folate, vitamin B1, vitamin B3, vitamin B2, and selenium, while beans have more copper, zinc, and fiber.
Cornmeal's daily need coverage for iron is 51% higher.
Beans contain 12 times less vitamin B3 than cornmeal. Cornmeal contains 4.968mg of vitamin B3, while beans contain 0.43mg.
Beans have a lower glycemic index. The glycemic index of beans is 33, while the glycemic index of cornmeal is 68.

The food types used in this comparison are Cornmeal, degermed, enriched, yellow and Beans, baked, canned, no salt added.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Cornmeal

Beans

Contains more IronIron	+1403.4%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+133.3%

Contains more CalciumCalcium	+1566.7%
Contains more PotassiumPotassium	+108.5%
Contains more CopperCopper	+171.1%
Contains more ZincZinc	+112.1%
Contains less SodiumSodium	-85.7%

~equal in Magnesium ~32mg

~equal in Phosphorus ~104mg

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.

Cornmeal

Beans

Contains more Vitamin AVitamin A	+120%
Contains more Vitamin B1Vitamin B1	+267.3%
Contains more Vitamin B2Vitamin B2	+536.7%
Contains more Vitamin B3Vitamin B3	+1055.3%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+40%
Contains more FolateFolate	+770.8%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+25%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	4.36mg	0.29mg	51%
Folate	209µg	24µg	46%
Vitamin B1	0.551mg	0.15mg	33%
Starch	73.3g		30%
Vitamin B3	4.968mg	0.43mg	28%
Vitamin B2	0.382mg	0.06mg	25%
Carbs	79.45g	20.49g	20%
Copper	0.076mg	0.206mg	14%
Calories	370kcal	105kcal	13%
Selenium	10.5µg	4.5µg	11%
Manganese	0.174mg		8%
Zinc	0.66mg	1.4mg	7%
Fiber	3.9g	5.5g	6%
Protein	7.11g	4.8g	5%
Calcium	3mg	50mg	5%
Potassium	142mg	296mg	5%
Vitamin B5	0.24mg		5%
Vitamin B6	0.182mg	0.13mg	4%
Choline	8.6mg	30.8mg	4%
Polyunsaturated fat	0.828g	0.172g	4%
Vitamin C	0mg	3.1mg	3%
Fats	1.75g	0.4g	2%
Phosphorus	99mg	104mg	1%
Vitamin A	11µg	5µg	1%
Vitamin K	0µg	0.8µg	1%
Saturated fat	0.22g	0.103g	1%
Monounsaturated fat	0.39g	0.035g	1%
Protein per 100 calories	1.9g	4.6g	N/A
Calories per 10 g protein	520kcal	219kcal	N/A
Weight per 100 calories	27g	95g	N/A
Net carbs	75.55g	14.99g	N/A
Magnesium	32mg	32mg	0%
Sugar	1.61g	7.78g	N/A
Sodium	7mg	1mg	0%
Vitamin E	0.12mg	0.15mg	0%
Tryptophan	0.038mg		0%
Threonine	0.172mg		0%
Isoleucine	0.242mg		0%
Leucine	1.006mg		0%
Lysine	0.105mg		0%
Methionine	0.162mg		0%
Phenylalanine	0.366mg		0%
Valine	0.337mg		0%
Histidine	0.172mg		0%
Fructose	0.17g		0%