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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 from 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.

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
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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
Contains more Iron +53%
Contains more Calcium +1733.3%
Contains more Potassium +204.9%
Contains more Magnesium +53.1%
Contains more Copper +253.9%
Contains more Zinc +15.2%
Contains more Phosphorus +53.5%
Contains less Sodium -57.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 1% 13% 23% 26% 19% 43% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 107% 17% 39% 35% 90% 21% 66% 1%
Contains more Iron +53%
Contains more Calcium +1733.3%
Contains more Potassium +204.9%
Contains more Magnesium +53.1%
Contains more Copper +253.9%
Contains more Zinc +15.2%
Contains more Phosphorus +53.5%
Contains less Sodium -57.1%

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
:
Contains more Vitamin A +3466.7%
Contains more Vitamin B1 +144.9%
Contains more Vitamin B2 +582.1%
Contains more Vitamin B3 +842.7%
Contains more Vitamin B6 +136.4%
Contains more Folate +143%
Contains more Vitamin E +625%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.26
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 13% 3% 0% 138% 89% 94% 15% 42% 0% 0% 157%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 18% 0% 57% 13% 10% 16% 18% 0% 9% 65%
Contains more Vitamin A +3466.7%
Contains more Vitamin B1 +144.9%
Contains more Vitamin B2 +582.1%
Contains more Vitamin B3 +842.7%
Contains more Vitamin B6 +136.4%
Contains more Folate +143%
Contains more Vitamin E +625%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.26

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
17
Black turtle bean
Mineral Summary Score
36
Cornmeal
47
Black turtle 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
49%
Black turtle bean
Carbohydrates
79%
Cornmeal
24%
Black turtle bean
Fats
8%
Cornmeal
2%
Black turtle bean

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 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

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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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.

All nutrients comparison - raw data values

Nutrient Cornmeal Black turtle bean Opinion
Calories 370 130 Cornmeal
Protein 7.11 8.18 Black turtle bean
Fats 1.75 0.35 Cornmeal
Vitamin C 0 0
Carbs 79.45 24.35 Cornmeal
Cholesterol 0 0
Vitamin D 0 0
Iron 4.36 2.85 Cornmeal
Calcium 3 55 Black turtle bean
Potassium 142 433 Black turtle bean
Magnesium 32 49 Black turtle bean
Sugar 1.61 0.32 Black turtle bean
Fiber 3.9 8.3 Black turtle bean
Copper 0.076 0.269 Black turtle bean
Zinc 0.66 0.76 Black turtle bean
Starch 73.3 Cornmeal
Phosphorus 99 152 Black turtle bean
Sodium 7 3 Black turtle bean
Vitamin A 214 6 Cornmeal
Vitamin E 0.12 0.87 Black turtle bean
Vitamin D 0 0
Vitamin B1 0.551 0.225 Cornmeal
Vitamin B2 0.382 0.056 Cornmeal
Vitamin B3 4.968 0.527 Cornmeal
Vitamin B5 0.24 0.26 Black turtle bean
Vitamin B6 0.182 0.077 Cornmeal
Vitamin B12 0 0
Vitamin K 0 3.3 Black turtle bean
Folate 209 86 Cornmeal
Trans Fat 0 0
Saturated Fat 0.22 0.089 Black turtle bean
Monounsaturated Fat 0.39 0.03 Cornmeal
Polyunsaturated fat 0.828 0.149 Cornmeal
Tryptophan 0.038 0.097 Black turtle bean
Threonine 0.172 0.344 Black turtle bean
Isoleucine 0.242 0.361 Black turtle bean
Leucine 1.006 0.653 Cornmeal
Lysine 0.105 0.562 Black turtle bean
Methionine 0.162 0.123 Cornmeal
Phenylalanine 0.366 0.442 Black turtle bean
Valine 0.337 0.428 Black turtle bean
Histidine 0.172 0.228 Black turtle bean
Fructose 0.17 Cornmeal

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. 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.