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  6. Cornmeal vs. Black gram

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, carbs, selenium, and vitamin B6, yet black gram is richer in manganese and fiber.
  • 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.
  • Black gram has a lower glycemic index than cornmeal.

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
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 45% 16% 20% 66% 46% 23% 67% 0.91% 54% 14%
Contains more IronIron +149.1%
Contains more SeleniumSelenium +320%
Contains more MagnesiumMagnesium +96.9%
Contains more CalciumCalcium +1666.7%
Contains more PotassiumPotassium +62.7%
Contains more CopperCopper +82.9%
Contains more ZincZinc +25.8%
Contains more PhosphorusPhosphorus +57.6%
Contains more ManganeseManganese +136.8%
~equal in Sodium ~7mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 3.7% 2.4% 138% 88% 93% 14% 42% 0% 0% 157%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.3% 0% 0.67% 3% 38% 17% 28% 26% 13% 0% 6.8% 71%
Contains more Vitamin AVitamin A +450%
Contains more Vitamin B1Vitamin B1 +267.3%
Contains more Vitamin B2Vitamin B2 +409.3%
Contains more Vitamin B3Vitamin B3 +231.2%
Contains more Vitamin B6Vitamin B6 +213.8%
Contains more FolateFolate +122.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B5Vitamin B5 +80.4%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cornmeal Black gram DV% diff.
Iron 4.36mg 1.75mg 33%
Vitamin B1 0.551mg 0.15mg 33%
Starch 73.3g 30%
Folate 209µg 94µg 29%
Vitamin B2 0.382mg 0.075mg 24%
Vitamin B3 4.968mg 1.5mg 22%
Carbs 79.45g 18.34g 20%
Selenium 10.5µg 2.5µg 15%
Calories 370kcal 105kcal 13%
Fiber 3.9g 6.4g 10%
Manganese 0.174mg 0.412mg 10%
Vitamin B6 0.182mg 0.058mg 10%
Phosphorus 99mg 156mg 8%
Magnesium 32mg 63mg 7%
Copper 0.076mg 0.139mg 7%
Calcium 3mg 53mg 5%
Vitamin B5 0.24mg 0.433mg 4%
Choline 8.6mg 29.6mg 4%
Potassium 142mg 231mg 3%
Polyunsaturated fat 0.828g 0.359g 3%
Fats 1.75g 0.55g 2%
Zinc 0.66mg 0.83mg 2%
Vitamin K 0µg 2.7µg 2%
Protein 7.11g 7.54g 1%
Vitamin C 0mg 1mg 1%
Vitamin A 11µg 2µg 1%
Saturated fat 0.22g 0.038g 1%
Monounsaturated fat 0.39g 0.029g 1%
Protein per 100 calories 1.9g 7.2g N/A
Calories per 10 g protein 520kcal 139kcal N/A
Weight per 100 calories 27g 95g N/A
Net carbs 75.55g 11.94g N/A
Sugar 1.61g 2.01g N/A
Sodium 7mg 7mg 0%
Vitamin E 0.12mg 0.15mg 0%
Tryptophan 0.038mg 0.078mg 0%
Threonine 0.172mg 0.262mg 0%
Isoleucine 0.242mg 0.385mg 0%
Leucine 1.006mg 0.625mg 0%
Lysine 0.105mg 0.5mg 0%
Methionine 0.162mg 0.11mg 0%
Phenylalanine 0.366mg 0.44mg 0%
Valine 0.337mg 0.423mg 0%
Histidine 0.172mg 0.211mg 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
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
Contains more FatsFats +218.2%
Contains more CarbsCarbs +333.2%
Contains more WaterWater +548.6%
~equal in Protein ~7.54g

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
9% 7% 84%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.359 g
Contains more Mono. FatMonounsaturated fat +1244.8%
Contains more Poly. FatPolyunsaturated fat +130.6%
Contains less Sat. FatSaturated fat -82.7%

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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. 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.