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.

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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

Black turtle bean

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.

Cornmeal

Black turtle bean

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

All nutrients comparison - raw data values

Nutrient			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%