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  6. Cornmeal vs. Broad bean raw

Cornmeal vs. Broad bean raw — In-Depth Nutrition Comparison

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A recap on differences between cornmeal and broad bean raw

  • Cornmeal has more iron, vitamin B1, selenium, vitamin B3, folate, and vitamin B2; however, broad bean raw is higher in copper, vitamin K, manganese, and fiber.
  • Broad bean raw covers your daily copper needs 36% more than cornmeal.
  • Broad bean raw contains 13 times less selenium than cornmeal. Cornmeal contains 10.5µg of selenium, while broad bean raw contains 0.8µg.
  • The glycemic index of broad bean raw is higher.

Food varieties used in this article are Cornmeal, degermed, enriched, yellow and Beans, fava, in pod, raw.

Infographic

Cornmeal vs Broad bean raw 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more IronIron +181.3%
Contains less SodiumSodium -72%
Contains more SeleniumSelenium +1212.5%
Contains more CalciumCalcium +1133.3%
Contains more PotassiumPotassium +133.8%
Contains more CopperCopper +428.9%
Contains more ZincZinc +51.5%
Contains more PhosphorusPhosphorus +30.3%
Contains more ManganeseManganese +279.9%
~equal in Magnesium ~33mg

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin B1Vitamin B1 +314.3%
Contains more Vitamin B2Vitamin B2 +31.7%
Contains more Vitamin B3Vitamin B3 +120.9%
Contains more Vitamin B6Vitamin B6 +75%
Contains more FolateFolate +41.2%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +54.5%
Contains more Vitamin EVitamin E +866.7%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.225mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cornmeal Broad bean raw DV% diff.
Copper 0.076mg 0.402mg 36%
Vitamin B1 0.551mg 0.133mg 35%
Iron 4.36mg 1.55mg 35%
Vitamin K 0µg 40.9µg 34%
Starch 73.3g 30%
Carbs 79.45g 17.63g 21%
Manganese 0.174mg 0.661mg 21%
Selenium 10.5µg 0.8µg 18%
Vitamin B3 4.968mg 2.249mg 17%
Folate 209µg 148µg 15%
Calories 370kcal 88kcal 14%
Fiber 3.9g 7.5g 14%
Vitamin E 0.12mg 1.16mg 7%
Vitamin B2 0.382mg 0.29mg 7%
Vitamin B6 0.182mg 0.104mg 6%
Potassium 142mg 332mg 6%
Vitamin C 0mg 3.7mg 4%
Phosphorus 99mg 129mg 4%
Polyunsaturated fat 0.828g 0.342g 3%
Calcium 3mg 37mg 3%
Zinc 0.66mg 1mg 3%
Protein 7.11g 7.92g 2%
Fats 1.75g 0.73g 2%
Choline 8.6mg 2%
Vitamin A 11µg 17µg 1%
Sodium 7mg 25mg 1%
Monounsaturated fat 0.39g 0.104g 1%
Net carbs 75.55g 10.13g N/A
Magnesium 32mg 33mg 0%
Sugar 1.61g 9.21g N/A
Vitamin B5 0.24mg 0.225mg 0%
Saturated fat 0.22g 0.118g 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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more FatsFats +139.7%
Contains more CarbsCarbs +350.7%
Contains more ProteinProtein +11.4%
Contains more WaterWater +549.4%
Contains more OtherOther +119.6%

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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains more Mono. FatMonounsaturated fat +275%
Contains more Poly. FatPolyunsaturated fat +142.1%
Contains less Sat. FatSaturated fat -46.4%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.