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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 richer in vitamin B3, while black turtle bean is higher in copper, folate, iron, phosphorus, fiber, potassium, manganese, magnesium, and vitamin B1.
  • Black turtle bean covers your daily need for copper, 103% more than cornmeal.
  • Cornmeal contains 3 times more vitamin B3 than black turtle bean. Cornmeal contains 4.968mg of vitamin B3, while black turtle bean contains 1.955mg.
  • Cornmeal has a higher glycemic index (68) than black turtle bean (20).

Cornmeal, degermed, enriched, yellow and Beans, black turtle, mature seeds, raw types were 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains less SodiumSodium -22.2%
Contains more SeleniumSelenium +228.1%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +5233.3%
Contains more PotassiumPotassium +956.3%
Contains more IronIron +99.5%
Contains more CopperCopper +1215.8%
Contains more ZincZinc +233.3%
Contains more PhosphorusPhosphorus +344.4%
Contains more ManganeseManganese +474.7%

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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +97.9%
Contains more Vitamin B3Vitamin B3 +154.1%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +75%
Contains more Vitamin B1Vitamin B1 +63.3%
Contains more Vitamin B5Vitamin B5 +274.6%
Contains more Vitamin B6Vitamin B6 +57.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +112.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cornmeal Black turtle bean DV% diff.
Copper 0.076mg 1mg 103%
Folate 209µg 444µg 59%
Iron 4.36mg 8.7mg 54%
Phosphorus 99mg 440mg 49%
Fiber 3.9g 15.5g 46%
Potassium 142mg 1500mg 40%
Manganese 0.174mg 1mg 36%
Starch 73.3g 30%
Magnesium 32mg 160mg 30%
Vitamin B1 0.551mg 0.9mg 29%
Protein 7.11g 21.25g 28%
Vitamin B3 4.968mg 1.955mg 19%
Calcium 3mg 160mg 16%
Vitamin B2 0.382mg 0.193mg 15%
Zinc 0.66mg 2.2mg 14%
Vitamin B5 0.24mg 0.899mg 13%
Selenium 10.5µg 3.2µg 13%
Vitamin B6 0.182mg 0.286mg 8%
Carbs 79.45g 63.25g 5%
Vitamin K 0µg 5.6µg 5%
Polyunsaturated fat 0.828g 0.387g 3%
Choline 8.6mg 2%
Calories 370kcal 339kcal 2%
Vitamin E 0.12mg 0.21mg 1%
Vitamin A 11µg 0µg 1%
Monounsaturated fat 0.39g 0.078g 1%
Fats 1.75g 0.9g 1%
Net carbs 75.55g 47.75g N/A
Sugar 1.61g 2.12g N/A
Sodium 7mg 9mg 0%
Saturated fat 0.22g 0.232g 0%
Tryptophan 0.038mg 0.252mg 0%
Threonine 0.172mg 0.894mg 0%
Isoleucine 0.242mg 0.938mg 0%
Leucine 1.006mg 1.697mg 0%
Lysine 0.105mg 1.459mg 0%
Methionine 0.162mg 0.32mg 0%
Phenylalanine 0.366mg 1.149mg 0%
Valine 0.337mg 1.112mg 0%
Histidine 0.172mg 0.592mg 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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more FatsFats +94.4%
Contains more CarbsCarbs +25.6%
Contains more ProteinProtein +198.9%
Contains more OtherOther +605.9%
~equal in Water ~11g

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 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +400%
Contains more Poly. FatPolyunsaturated fat +114%
~equal in Saturated fat ~0.232g

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/175186/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.