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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
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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 +125.9%
Contains less Sodium -46.2%
Contains more Calcium +400%
Contains more Potassium +116.2%
Contains more Magnesium +215.6%
Contains more Copper +368.4%
Contains more Zinc +34.8%
Equal in Phosphorus - 100
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 1% 13% 23% 26% 19% 43% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 73% 5% 28% 73% 119% 25% 43% 2%
Contains more Iron +125.9%
Contains less Sodium -46.2%
Contains more Calcium +400%
Contains more Potassium +116.2%
Contains more Magnesium +215.6%
Contains more Copper +368.4%
Contains more Zinc +34.8%
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 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 63% 1% 0% 0% 98% 50% 23% 50% 45% 0% 0% 99%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Navy 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 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)

All nutrients comparison - raw data values

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