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Cornmeal vs Bean - In-Depth Nutrition Comparison

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The main differences between Cornmeal and Bean

  • Cornmeal has more Vitamin B3, however Bean has more Copper, Folate, Fiber, Phosphorus, Manganese, Potassium, Magnesium, Selenium, and Vitamin B6.
  • Daily need coverage for Copper from Bean is 91% higher.
  • Bean has 4 times less Vitamin B3 than Cornmeal. Cornmeal has 4.968mg of Vitamin B3, while Bean has 1.174mg.

Food types used in this article are Cornmeal, degermed, enriched, yellow and Beans, pinto, mature seeds, raw.

Infographic

Cornmeal vs Bean 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
:
7
Bean
Contains less Sodium -41.7%
Contains more Calcium +3666.7%
Contains more Iron +16.3%
Contains more Magnesium +450%
Contains more Phosphorus +315.2%
Contains more Potassium +881%
Contains more Zinc +245.5%
Contains more Copper +1075%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 164% 23% 43% 13% 1% 19% 26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Contains less Sodium -41.7%
Contains more Calcium +3666.7%
Contains more Iron +16.3%
Contains more Magnesium +450%
Contains more Phosphorus +315.2%
Contains more Potassium +881%
Contains more Zinc +245.5%
Contains more Copper +1075%

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
:
7
Bean
Contains more Vitamin A +∞%
Contains more Vitamin B2 +80.2%
Contains more Vitamin B3 +323.2%
Contains more Vitamin E +75%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +29.4%
Contains more Vitamin B5 +227.1%
Contains more Vitamin B6 +160.4%
Contains more Folate +151.2%
Contains more Vitamin K +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +80.2%
Contains more Vitamin B3 +323.2%
Contains more Vitamin E +75%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +29.4%
Contains more Vitamin B5 +227.1%
Contains more Vitamin B6 +160.4%
Contains more Folate +151.2%
Contains more Vitamin K +∞%

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

All nutrients comparison - raw data values

Nutrient Cornmeal Bean Opinion
Net carbs 75.55g 47.05g Cornmeal
Protein 7.11g 21.42g Bean
Fats 1.75g 1.23g Cornmeal
Carbs 79.45g 62.55g Cornmeal
Calories 370kcal 347kcal Cornmeal
Starch 73.3g 34.17g Cornmeal
Fructose 0.17g 0g Cornmeal
Sugar 1.61g 2.11g Cornmeal
Fiber 3.9g 15.5g Bean
Calcium 3mg 113mg Bean
Iron 4.36mg 5.07mg Bean
Magnesium 32mg 176mg Bean
Phosphorus 99mg 411mg Bean
Potassium 142mg 1393mg Bean
Sodium 7mg 12mg Cornmeal
Zinc 0.66mg 2.28mg Bean
Copper 0.076mg 0.893mg Bean
Vitamin A 214IU 0IU Cornmeal
Vitamin E 0.12mg 0.21mg Bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 6.3mg Bean
Vitamin B1 0.551mg 0.713mg Bean
Vitamin B2 0.382mg 0.212mg Cornmeal
Vitamin B3 4.968mg 1.174mg Cornmeal
Vitamin B5 0.24mg 0.785mg Bean
Vitamin B6 0.182mg 0.474mg Bean
Folate 209µg 525µg Bean
Vitamin B12 0µg 0µg
Vitamin K 0µg 5.6µg Bean
Tryptophan 0.038mg 0.237mg Bean
Threonine 0.172mg 0.81mg Bean
Isoleucine 0.242mg 0.871mg Bean
Leucine 1.006mg 1.558mg Bean
Lysine 0.105mg 1.356mg Bean
Methionine 0.162mg 0.259mg Bean
Phenylalanine 0.366mg 1.095mg Bean
Valine 0.337mg 0.998mg Bean
Histidine 0.172mg 0.556mg Bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.22g 0.235g Cornmeal
Monounsaturated Fat 0.39g 0.229g Cornmeal
Polyunsaturated fat 0.828g 0.407g Cornmeal

Which food is preferable for your diet?

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

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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
46
Cornmeal
70
Bean
Mineral Summary Score
36
Cornmeal
126
Bean

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
43%
Cornmeal
129%
Bean
Carbohydrates
79%
Cornmeal
63%
Bean
Fats
8%
Cornmeal
6%
Bean

Comparison summary

Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 0.015g)
Which food is cheaper?
Cornmeal
Cornmeal is cheaper (difference - $0.1)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.