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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 for 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 has a higher glycemic index (68) than navy bean raw (39).

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.
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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more IronIron +125.9%
Contains less SodiumSodium -46.2%
Contains more SeleniumSelenium +1650%
Contains more MagnesiumMagnesium +215.6%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +116.2%
Contains more CopperCopper +368.4%
Contains more ZincZinc +34.8%
Contains more ManganeseManganese +134.5%
~equal in Phosphorus ~100mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +41.3%
Contains more Vitamin B2Vitamin B2 +77.7%
Contains more Vitamin B3Vitamin B3 +307.2%
Contains more FolateFolate +58.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +243.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.191mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Cornmeal Navy bean raw DV% diff.
Copper 0.076mg 0.356mg 31%
Starch 73.3g 30%
Iron 4.36mg 1.93mg 30%
Vitamin B3 4.968mg 1.22mg 23%
Carbs 79.45g 13.05g 22%
Vitamin C 0mg 18.8mg 21%
Folate 209µg 132µg 19%
Selenium 10.5µg 0.6µg 18%
Fiber 3.9g 16%
Magnesium 32mg 101mg 16%
Calories 370kcal 67kcal 15%
Vitamin B1 0.551mg 0.39mg 13%
Vitamin B2 0.382mg 0.215mg 13%
Vitamin B5 0.24mg 0.825mg 12%
Manganese 0.174mg 0.408mg 10%
Potassium 142mg 307mg 5%
Polyunsaturated fat 0.828g 0.407g 3%
Protein 7.11g 6.15g 2%
Fats 1.75g 0.7g 2%
Choline 8.6mg 2%
Zinc 0.66mg 0.89mg 2%
Saturated fat 0.22g 0.085g 1%
Vitamin E 0.12mg 1%
Vitamin A 11µg 0µg 1%
Monounsaturated fat 0.39g 0.052g 1%
Calcium 3mg 15mg 1%
Vitamin B6 0.182mg 0.191mg 1%
Net carbs 75.55g 13.05g N/A
Sugar 1.61g N/A
Phosphorus 99mg 100mg 0%
Sodium 7mg 13mg 0%
Tryptophan 0.038mg 0.064mg 0%
Threonine 0.172mg 0.258mg 0%
Isoleucine 0.242mg 0.273mg 0%
Leucine 1.006mg 0.442mg 0%
Lysine 0.105mg 0.35mg 0%
Methionine 0.162mg 0.064mg 0%
Phenylalanine 0.366mg 0.31mg 0%
Valine 0.337mg 0.316mg 0%
Histidine 0.172mg 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
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 ProteinProtein +15.6%
Contains more FatsFats +150%
Contains more CarbsCarbs +508.8%
Contains more WaterWater +608%
Contains more OtherOther +86.3%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +650%
Contains more Poly. FatPolyunsaturated fat +103.4%
Contains less Sat. FatSaturated fat -61.4%

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. 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.