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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.

Infographic

Cornmeal vs Beans 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" 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 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Beans
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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.
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%
Beans
4
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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 +∞%
Contains more CholineCholine +258.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cornmeal Beans 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%
Potassium 142mg 296mg 5%
Calcium 3mg 50mg 5%
Vitamin B5 0.24mg 5%
Protein 7.11g 4.8g 5%
Polyunsaturated fat 0.828g 0.172g 4%
Choline 8.6mg 30.8mg 4%
Vitamin B6 0.182mg 0.13mg 4%
Vitamin C 0mg 3.1mg 3%
Fats 1.75g 0.4g 2%
Vitamin A 11µg 5µg 1%
Vitamin K 0µg 0.8µg 1%
Phosphorus 99mg 104mg 1%
Saturated fat 0.22g 0.103g 1%
Monounsaturated fat 0.39g 0.035g 1%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +48.1%
Contains more FatsFats +337.5%
Contains more CarbsCarbs +287.8%
Contains more WaterWater +549.4%
Contains more OtherOther +235.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +1014.3%
Contains more Poly. FatPolyunsaturated fat +381.4%
Contains less Sat. FatSaturated fat -53.2%

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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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.