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Cornmeal vs Navy bean - In-Depth Nutrition Comparison

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How are Cornmeal and Navy bean different?

  • Cornmeal is richer in Iron, Vitamin B3, Folate, Selenium, Vitamin B1, and Vitamin B2, while Navy bean is higher in Copper, Vitamin C, Magnesium, and Vitamin B5.
  • Navy bean covers your daily need of Copper 31% more than Cornmeal.
  • Cornmeal contains 18 times more Selenium than Navy bean. Cornmeal contains 10.5µg of Selenium, while Navy bean contains 0.6µg.

Cornmeal, degermed, enriched, yellow and Beans, navy, mature seeds, sprouted, raw types were used in this article.

Infographic

Cornmeal vs Navy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +125.9%
Contains less Sodium -46.2%
Contains more Calcium +400%
Contains more Magnesium +215.6%
Contains more Potassium +116.2%
Contains more Zinc +34.8%
Contains more Copper +368.4%
Equal in Phosphorus - 100
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 164% 23% 43% 13% 1% 19% 26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Contains more Iron +125.9%
Contains less Sodium -46.2%
Contains more Calcium +400%
Contains more Magnesium +215.6%
Contains more Potassium +116.2%
Contains more Zinc +34.8%
Contains more Copper +368.4%
Equal in Phosphorus - 100

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 +5250%
Contains more Vitamin B1 +41.3%
Contains more Vitamin B2 +77.7%
Contains more Vitamin B3 +307.2%
Contains more Folate +58.3%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +243.8%
Equal in Vitamin B6 - 0.191
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Contains more Vitamin A +5250%
Contains more Vitamin B1 +41.3%
Contains more Vitamin B2 +77.7%
Contains more Vitamin B3 +307.2%
Contains more Folate +58.3%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +243.8%
Equal in Vitamin B6 - 0.191

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 Navy bean
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cornmeal Navy bean Opinion
Net carbs 75.55g 13.05g Cornmeal
Protein 7.11g 6.15g Cornmeal
Fats 1.75g 0.7g Cornmeal
Carbs 79.45g 13.05g Cornmeal
Calories 370kcal 67kcal Cornmeal
Starch 73.3g g Cornmeal
Fructose 0.17g g Cornmeal
Sugar 1.61g g Navy bean
Fiber 3.9g g Cornmeal
Calcium 3mg 15mg Navy bean
Iron 4.36mg 1.93mg Cornmeal
Magnesium 32mg 101mg Navy bean
Phosphorus 99mg 100mg Navy bean
Potassium 142mg 307mg Navy bean
Sodium 7mg 13mg Cornmeal
Zinc 0.66mg 0.89mg Navy bean
Copper 0.076mg 0.356mg Navy bean
Vitamin A 214IU 4IU Cornmeal
Vitamin E 0.12mg mg Cornmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 18.8mg Navy bean
Vitamin B1 0.551mg 0.39mg Cornmeal
Vitamin B2 0.382mg 0.215mg Cornmeal
Vitamin B3 4.968mg 1.22mg Cornmeal
Vitamin B5 0.24mg 0.825mg Navy bean
Vitamin B6 0.182mg 0.191mg Navy bean
Folate 209µg 132µg Cornmeal
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Cornmeal
Tryptophan 0.038mg 0.064mg Navy bean
Threonine 0.172mg 0.258mg Navy bean
Isoleucine 0.242mg 0.273mg Navy bean
Leucine 1.006mg 0.442mg Cornmeal
Lysine 0.105mg 0.35mg Navy bean
Methionine 0.162mg 0.064mg Cornmeal
Phenylalanine 0.366mg 0.31mg Cornmeal
Valine 0.337mg 0.316mg Cornmeal
Histidine 0.172mg 0.172mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.22g 0.085g Navy bean
Monounsaturated Fat 0.39g 0.052g Cornmeal
Polyunsaturated fat 0.828g 0.407g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Navy bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
35
Navy bean
Mineral Summary Score
36
Cornmeal
45
Navy 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
37%
Navy bean
Carbohydrates
79%
Cornmeal
13%
Navy bean
Fats
8%
Cornmeal
3%
Navy bean

Comparison summary

Which food is lower in Sugar?
Navy bean
Navy bean is lower in Sugar (difference - 1.61g)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 0.135g)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 29)
Which food is cheaper?
Navy bean
Navy bean is cheaper (difference - $0.1)
Which food is richer in minerals?
Navy bean
Navy bean is relatively richer in minerals
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 6mg)
Which food is richer in vitamins?
Cornmeal
Cornmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.