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  6. Cornmeal vs. Black gram

Cornmeal vs. Black gram — In-Depth Nutrition Comparison

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A recap on differences between Cornmeal and Black gram

  • Cornmeal has more Vitamin B1, and Vitamin B3, however, Black gram is higher in Copper, Manganese, Fiber, Magnesium, Iron, Phosphorus, Potassium, and Zinc.
  • Black gram covers your daily Copper needs 101% more than Cornmeal.
  • Black gram contains 3 times less Vitamin B3 than Cornmeal. Cornmeal contains 4.968mg of Vitamin B3, while Black gram contains 1.447mg.

Food varieties used in this article are Cornmeal, degermed, enriched, yellow and Mungo beans, mature seeds, raw.

Infographic

Cornmeal vs Black gram 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
2
:
8
Black gram
Black gram
Contains less Sodium -81.6%
Contains more Selenium +28%
Contains more Calcium +4500%
Contains more Iron +73.6%
Contains more Magnesium +734.4%
Contains more Phosphorus +282.8%
Contains more Potassium +592.3%
Contains more Zinc +407.6%
Contains more Copper +1190.8%
Contains more Manganese +777.6%
Cornmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Contains less Sodium -81.6%
Contains more Selenium +28%
Contains more Calcium +4500%
Contains more Iron +73.6%
Contains more Magnesium +734.4%
Contains more Phosphorus +282.8%
Contains more Potassium +592.3%
Contains more Zinc +407.6%
Contains more Copper +1190.8%
Contains more Manganese +777.6%

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
6
:
3
Black gram
Black gram
Contains more Vitamin A +830.4%
Contains more Vitamin B1 +101.8%
Contains more Vitamin B2 +50.4%
Contains more Vitamin B3 +243.3%
Contains more Vitamin B5 +277.5%
Contains more Vitamin B6 +54.4%
Equal in Folate - 216
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%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 69% 59% 28% 55% 65% 162% 0% 0%
Contains more Vitamin A +830.4%
Contains more Vitamin B1 +101.8%
Contains more Vitamin B2 +50.4%
Contains more Vitamin B3 +243.3%
Contains more Vitamin B5 +277.5%
Contains more Vitamin B6 +54.4%
Equal in Folate - 216

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cornmeal
Cornmeal
3
:
2
Black gram
Black gram
Contains more Carbs +34.7%
Contains more Protein +254.6%
Contains more Other +558.8%
Equal in Fats - 1.64
Equal in Water - 10.8
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
Black gram
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more Carbs +34.7%
Contains more Protein +254.6%
Contains more Other +558.8%
Equal in Fats - 1.64
Equal in Water - 10.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cornmeal
Cornmeal
1
:
2
Black gram
Black gram
Contains more Monounsaturated Fat +358.8%
Contains less Saturated Fat -48.2%
Contains more Polyunsaturated fat +29.3%
Cornmeal
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Contains more Monounsaturated Fat +358.8%
Contains less Saturated Fat -48.2%
Contains more Polyunsaturated fat +29.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cornmeal Black gram
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cornmeal Black gram Opinion
Net carbs 75.55g 40.69g Cornmeal
Protein 7.11g 25.21g Black gram
Fats 1.75g 1.64g Cornmeal
Carbs 79.45g 58.99g Cornmeal
Calories 370kcal 341kcal Cornmeal
Starch 73.3g Cornmeal
Fructose 0.17g Cornmeal
Sugar 1.61g Black gram
Fiber 3.9g 18.3g Black gram
Calcium 3mg 138mg Black gram
Iron 4.36mg 7.57mg Black gram
Magnesium 32mg 267mg Black gram
Phosphorus 99mg 379mg Black gram
Potassium 142mg 983mg Black gram
Sodium 7mg 38mg Cornmeal
Zinc 0.66mg 3.35mg Black gram
Copper 0.076mg 0.981mg Black gram
Manganese 0.174mg 1.527mg Black gram
Selenium 10.5µg 8.2µg Cornmeal
Vitamin A 214IU 23IU Cornmeal
Vitamin A RAE 11µg 1µg Cornmeal
Vitamin E 0.12mg Cornmeal
Vitamin B1 0.551mg 0.273mg Cornmeal
Vitamin B2 0.382mg 0.254mg Cornmeal
Vitamin B3 4.968mg 1.447mg Cornmeal
Vitamin B5 0.24mg 0.906mg Black gram
Vitamin B6 0.182mg 0.281mg Black gram
Folate 209µg 216µg Black gram
Tryptophan 0.038mg 0.263mg Black gram
Threonine 0.172mg 0.875mg Black gram
Isoleucine 0.242mg 1.287mg Black gram
Leucine 1.006mg 2.089mg Black gram
Lysine 0.105mg 1.674mg Black gram
Methionine 0.162mg 0.367mg Black gram
Phenylalanine 0.366mg 1.473mg Black gram
Valine 0.337mg 1.416mg Black gram
Histidine 0.172mg 0.706mg Black gram
Saturated Fat 0.22g 0.114g Black gram
Monounsaturated Fat 0.39g 0.085g Cornmeal
Polyunsaturated fat 0.828g 1.071g Black gram

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

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
36%
Black gram
Minerals Daily Need Coverage Score
37%
Cornmeal
143%
Black gram

Comparison summary

Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 31mg)
Which food is cheaper?
Cornmeal
Cornmeal is cheaper (difference - $0.1)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 1.61g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.106g)
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 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

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/174259/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.