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  6. Cornmeal vs. Navy bean raw

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

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How are Cornmeal and Navy bean raw different?

  • Cornmeal is richer in Iron, Vitamin B3, Folate, Selenium, Vitamin B1, and Vitamin B2, while Navy bean raw is higher in Copper, Vitamin C, Magnesium, and Vitamin B5.
  • Navy bean raw covers your daily need of Copper 31% more than Cornmeal.
  • Cornmeal contains 18 times more Selenium than Navy bean raw. Cornmeal contains 10.5µg of Selenium, while Navy bean raw 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 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.
Cornmeal
Cornmeal
3
:
7
Navy bean raw
Navy bean raw
Contains more Iron +125.9%
Contains less Sodium -46.2%
Contains more Selenium +1650%
Contains more Calcium +400%
Contains more Magnesium +215.6%
Contains more Potassium +116.2%
Contains more Zinc +34.8%
Contains more Copper +368.4%
Contains more Manganese +134.5%
Equal in Phosphorus - 100
Cornmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Navy bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 73% 73% 43% 28% 2% 25% 119% 54% 4%
Contains more Iron +125.9%
Contains less Sodium -46.2%
Contains more Selenium +1650%
Contains more Calcium +400%
Contains more Magnesium +215.6%
Contains more Potassium +116.2%
Contains more Zinc +34.8%
Contains more Copper +368.4%
Contains more Manganese +134.5%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cornmeal
Cornmeal
7
:
3
Navy bean raw
Navy bean raw
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
Cornmeal
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%
Navy bean raw
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cornmeal
Cornmeal
3
:
2
Navy bean raw
Navy bean raw
Contains more Protein +15.6%
Contains more Fats +150%
Contains more Carbs +508.8%
Contains more Water +608%
Contains more Other +86.3%
Cornmeal
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Navy bean raw
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more Protein +15.6%
Contains more Fats +150%
Contains more Carbs +508.8%
Contains more Water +608%
Contains more Other +86.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cornmeal
Cornmeal
2
:
1
Navy bean raw
Navy bean raw
Contains more Monounsaturated Fat +650%
Contains more Polyunsaturated fat +103.4%
Contains less Saturated Fat -61.4%
Cornmeal
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Navy bean raw
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +650%
Contains more Polyunsaturated fat +103.4%
Contains less Saturated Fat -61.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cornmeal Navy bean raw
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 raw 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 Cornmeal
Fructose 0.17g Cornmeal
Sugar 1.61g Navy bean raw
Fiber 3.9g Cornmeal
Calcium 3mg 15mg Navy bean raw
Iron 4.36mg 1.93mg Cornmeal
Magnesium 32mg 101mg Navy bean raw
Phosphorus 99mg 100mg Navy bean raw
Potassium 142mg 307mg Navy bean raw
Sodium 7mg 13mg Cornmeal
Zinc 0.66mg 0.89mg Navy bean raw
Copper 0.076mg 0.356mg Navy bean raw
Manganese 0.174mg 0.408mg Navy bean raw
Selenium 10.5µg 0.6µg Cornmeal
Vitamin A 214IU 4IU Cornmeal
Vitamin A RAE 11µg 0µg Cornmeal
Vitamin E 0.12mg Cornmeal
Vitamin C 0mg 18.8mg Navy bean raw
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 raw
Vitamin B6 0.182mg 0.191mg Navy bean raw
Folate 209µg 132µg Cornmeal
Tryptophan 0.038mg 0.064mg Navy bean raw
Threonine 0.172mg 0.258mg Navy bean raw
Isoleucine 0.242mg 0.273mg Navy bean raw
Leucine 1.006mg 0.442mg Cornmeal
Lysine 0.105mg 0.35mg Navy bean raw
Methionine 0.162mg 0.064mg Cornmeal
Phenylalanine 0.366mg 0.31mg Cornmeal
Valine 0.337mg 0.316mg Cornmeal
Histidine 0.172mg 0.172mg
Saturated Fat 0.22g 0.085g Navy bean raw
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 raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
46%
Cornmeal
35%
Navy bean raw
Minerals Daily Need Coverage Score
37%
Cornmeal
42%
Navy bean raw

Comparison summary

Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 1.61g)
Which food is lower in Saturated Fat?
Navy bean raw
Navy bean raw is lower in Saturated Fat (difference - 0.135g)
Which food is lower in glycemic index?
Navy bean raw
Navy bean raw is lower in glycemic index (difference - 29)
Which food is cheaper?
Navy bean raw
Navy bean raw is cheaper (difference - $0.1)
Which food is richer in minerals?
Navy bean raw
Navy bean raw 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

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. Navy bean raw - 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.