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  6. Cornmeal vs. Black turtle bean

Cornmeal vs. Black turtle bean — In-Depth Nutrition Comparison

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How are cornmeal and black turtle bean different?

  • Cornmeal is higher in folate, vitamin B3, vitamin B1, vitamin B2, iron, selenium, and vitamin B6; however, black turtle bean is richer in copper, fiber, and potassium.
  • Daily need coverage for folate for cornmeal is 31% higher.
  • Cornmeal contains 9 times more vitamin B3 than black turtle bean. While cornmeal contains 4.968mg of vitamin B3, black turtle bean contains only 0.527mg.
  • Black turtle bean has a lower glycemic index (20) than cornmeal (68).

Cornmeal, degermed, enriched, yellow and Beans, black turtle, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Cornmeal vs Black turtle bean 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 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
Contains more IronIron +53%
Contains more SeleniumSelenium +775%
Contains more MagnesiumMagnesium +53.1%
Contains more CalciumCalcium +1733.3%
Contains more PotassiumPotassium +204.9%
Contains more CopperCopper +253.9%
Contains more ZincZinc +15.2%
Contains more PhosphorusPhosphorus +53.5%
Contains less SodiumSodium -57.1%
Contains more ManganeseManganese +87.9%

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%
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% 0% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +144.9%
Contains more Vitamin B2Vitamin B2 +582.1%
Contains more Vitamin B3Vitamin B3 +842.7%
Contains more Vitamin B6Vitamin B6 +136.4%
Contains more FolateFolate +143%
Contains more Vitamin EVitamin E +625%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +279.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.26mg
~equal in Vitamin B12 ~0µg

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
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Contains more FatsFats +400%
Contains more CarbsCarbs +226.3%
Contains more ProteinProtein +15%
Contains more WaterWater +488%
Contains more OtherOther +170.6%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 g
Contains more Mono. FatMonounsaturated fat +1200%
Contains more Poly. FatPolyunsaturated fat +455.7%
Contains less Sat. FatSaturated fat -59.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cornmeal Black turtle bean
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cornmeal Black turtle bean DV% diff.
Folate 209µg 86µg 31%
Starch 73.3g 30%
Vitamin B3 4.968mg 0.527mg 28%
Vitamin B1 0.551mg 0.225mg 27%
Vitamin B2 0.382mg 0.056mg 25%
Copper 0.076mg 0.269mg 21%
Iron 4.36mg 2.85mg 19%
Fiber 3.9g 8.3g 18%
Carbs 79.45g 24.35g 18%
Selenium 10.5µg 1.2µg 17%
Calories 370kcal 130kcal 12%
Potassium 142mg 433mg 9%
Phosphorus 99mg 152mg 8%
Vitamin B6 0.182mg 0.077mg 8%
Manganese 0.174mg 0.327mg 7%
Calcium 3mg 55mg 5%
Polyunsaturated fat 0.828g 0.149g 5%
Vitamin E 0.12mg 0.87mg 5%
Magnesium 32mg 49mg 4%
Choline 8.6mg 32.6mg 4%
Vitamin K 0µg 3.3µg 3%
Protein 7.11g 8.18g 2%
Fats 1.75g 0.35g 2%
Saturated fat 0.22g 0.089g 1%
Monounsaturated fat 0.39g 0.03g 1%
Vitamin A 11µg 0µg 1%
Zinc 0.66mg 0.76mg 1%
Net carbs 75.55g 16.05g N/A
Sugar 1.61g 0.32g N/A
Sodium 7mg 3mg 0%
Vitamin B5 0.24mg 0.26mg 0%
Tryptophan 0.038mg 0.097mg 0%
Threonine 0.172mg 0.344mg 0%
Isoleucine 0.242mg 0.361mg 0%
Leucine 1.006mg 0.653mg 0%
Lysine 0.105mg 0.562mg 0%
Methionine 0.162mg 0.123mg 0%
Phenylalanine 0.366mg 0.442mg 0%
Valine 0.337mg 0.428mg 0%
Histidine 0.172mg 0.228mg 0%
Fructose 0.17g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Black turtle bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
42%
Cornmeal
17%
Black turtle bean
Minerals Daily Need Coverage Score
37%
Cornmeal
42%
Black turtle bean

Comparison summary

Which food is cheaper?
Cornmeal
Cornmeal is cheaper (difference - $0.2)
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 1.29g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Black turtle bean
Black turtle bean is lower in Saturated fat (difference - 0.131g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 48)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/nutrients
  2. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.