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Cornmeal vs Black gram - In-Depth Nutrition Comparison

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What are the main differences between Cornmeal and Black gram?

  • Cornmeal is richer in Vitamin B1, Iron, Folate, Vitamin B2, Vitamin B3, Selenium, and Vitamin B6, yet Black gram is richer in Manganese, Fiber, and Phosphorus.
  • Cornmeal's daily need coverage for Vitamin B1 is 33% higher.
  • Cornmeal has 5 times more Vitamin B2 than Black gram. Cornmeal has 0.382mg of Vitamin B2, while Black gram has 0.075mg.

We used Cornmeal, degermed, enriched, yellow and Mungo beans, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Cornmeal vs Black gram 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 +149.1%
Contains more Calcium +1666.7%
Contains more Magnesium +96.9%
Contains more Phosphorus +57.6%
Contains more Potassium +62.7%
Contains more Zinc +25.8%
Contains more Copper +82.9%
Equal in Sodium - 7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 164% 23% 43% 13% 1% 19% 26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 66% 45% 67% 21% 1% 23% 47%
Contains more Iron +149.1%
Contains more Calcium +1666.7%
Contains more Magnesium +96.9%
Contains more Phosphorus +57.6%
Contains more Potassium +62.7%
Contains more Zinc +25.8%
Contains more Copper +82.9%
Equal in Sodium - 7

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 +590.3%
Contains more Vitamin B1 +267.3%
Contains more Vitamin B2 +409.3%
Contains more Vitamin B3 +231.2%
Contains more Vitamin B6 +213.8%
Contains more Folate +122.3%
Contains more Vitamin E +25%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +80.4%
Contains more Vitamin K +∞%
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 2% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
Contains more Vitamin A +590.3%
Contains more Vitamin B1 +267.3%
Contains more Vitamin B2 +409.3%
Contains more Vitamin B3 +231.2%
Contains more Vitamin B6 +213.8%
Contains more Folate +122.3%
Contains more Vitamin E +25%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +80.4%
Contains more Vitamin K +∞%

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 Black gram
Lower in Sugar ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cornmeal Black gram Opinion
Net carbs 75.55g 11.94g Cornmeal
Protein 7.11g 7.54g Black gram
Fats 1.75g 0.55g Cornmeal
Carbs 79.45g 18.34g Cornmeal
Calories 370kcal 105kcal Cornmeal
Starch 73.3g g Cornmeal
Fructose 0.17g g Cornmeal
Sugar 1.61g 2.01g Cornmeal
Fiber 3.9g 6.4g Black gram
Calcium 3mg 53mg Black gram
Iron 4.36mg 1.75mg Cornmeal
Magnesium 32mg 63mg Black gram
Phosphorus 99mg 156mg Black gram
Potassium 142mg 231mg Black gram
Sodium 7mg 7mg
Zinc 0.66mg 0.83mg Black gram
Copper 0.076mg 0.139mg Black gram
Vitamin A 214IU 31IU Cornmeal
Vitamin E 0.12mg 0.15mg Black gram
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 1mg Black gram
Vitamin B1 0.551mg 0.15mg Cornmeal
Vitamin B2 0.382mg 0.075mg Cornmeal
Vitamin B3 4.968mg 1.5mg Cornmeal
Vitamin B5 0.24mg 0.433mg Black gram
Vitamin B6 0.182mg 0.058mg Cornmeal
Folate 209µg 94µg Cornmeal
Vitamin B12 0µg 0µg
Vitamin K 0µg 2.7µg Black gram
Tryptophan 0.038mg 0.078mg Black gram
Threonine 0.172mg 0.262mg Black gram
Isoleucine 0.242mg 0.385mg Black gram
Leucine 1.006mg 0.625mg Cornmeal
Lysine 0.105mg 0.5mg Black gram
Methionine 0.162mg 0.11mg Cornmeal
Phenylalanine 0.366mg 0.44mg Black gram
Valine 0.337mg 0.423mg Black gram
Histidine 0.172mg 0.211mg Black gram
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.22g 0.038g Black gram
Monounsaturated Fat 0.39g 0.029g Cornmeal
Polyunsaturated fat 0.828g 0.359g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Black gram
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
17
Black gram
Mineral Summary Score
36
Cornmeal
35
Black gram

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
45%
Black gram
Carbohydrates
79%
Cornmeal
18%
Black gram
Fats
8%
Cornmeal
3%
Black gram

Comparison summary

Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 0.4g)
Which food is cheaper?
Cornmeal
Cornmeal is cheaper (difference - $0.1)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.182g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (7 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/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.