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  6. Cornmeal vs. French beans

Cornmeal vs. French beans — In-Depth Nutrition Comparison

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A recap on the differences between cornmeal and french beans

  • Cornmeal has more iron, vitamin B1, folate, vitamin B3, vitamin B2, carbs, and selenium; however, french beans is higher in fiber, manganese, and potassium.
  • Cornmeal covers your daily iron needs 41% more than french beans.
  • French beans contains 9 times less vitamin B3 than cornmeal. Cornmeal contains 4.968mg of vitamin B3, while french beans contains 0.546mg.
  • The glycemic index of cornmeal is higher.

Food varieties used in this article are Cornmeal, degermed, enriched, yellow and Beans, french, mature seeds, cooked, boiled, without salt.

Infographic

Cornmeal vs French beans 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 40% 19% 33% 41% 38% 17% 44% 0.78% 50% 6.5%
Contains more IronIron +303.7%
Contains more SeleniumSelenium +775%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +2000%
Contains more PotassiumPotassium +160.6%
Contains more CopperCopper +51.3%
Contains less SodiumSodium -14.3%
Contains more ManganeseManganese +119.5%
~equal in Zinc ~0.64mg
~equal in Phosphorus ~102mg

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 4% 0% 0% 0% 33% 14% 10% 13% 24% 0% 0% 56%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +323.8%
Contains more Vitamin B2Vitamin B2 +516.1%
Contains more Vitamin B3Vitamin B3 +809.9%
Contains more Vitamin B6Vitamin B6 +73.3%
Contains more FolateFolate +178.7%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.222mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Cornmeal French beans DV% diff.
Iron 4.36mg 1.08mg 41%
Vitamin B1 0.551mg 0.13mg 35%
Folate 209µg 75µg 34%
Starch 73.3g 30%
Vitamin B3 4.968mg 0.546mg 28%
Vitamin B2 0.382mg 0.062mg 25%
Fiber 3.9g 9.4g 22%
Carbs 79.45g 24.02g 18%
Selenium 10.5µg 1.2µg 17%
Calories 370kcal 129kcal 12%
Manganese 0.174mg 0.382mg 9%
Potassium 142mg 370mg 7%
Magnesium 32mg 56mg 6%
Calcium 3mg 63mg 6%
Vitamin B6 0.182mg 0.105mg 6%
Copper 0.076mg 0.115mg 4%
Polyunsaturated fat 0.828g 0.453g 3%
Fats 1.75g 0.76g 2%
Choline 8.6mg 2%
Vitamin C 0mg 1.2mg 1%
Vitamin A 11µg 0µg 1%
Vitamin E 0.12mg 1%
Saturated fat 0.22g 0.083g 1%
Monounsaturated fat 0.39g 0.052g 1%
Protein 7.11g 7.05g 0%
Protein per 100 calories 1.9g 5.5g N/A
Calories per 10 g protein 520kcal 183kcal N/A
Weight per 100 calories 27g 78g N/A
Net carbs 75.55g 14.62g N/A
Sugar 1.61g N/A
Zinc 0.66mg 0.64mg 0%
Phosphorus 99mg 102mg 0%
Sodium 7mg 6mg 0%
Vitamin B5 0.24mg 0.222mg 0%
Tryptophan 0.038mg 0.083mg 0%
Threonine 0.172mg 0.297mg 0%
Isoleucine 0.242mg 0.311mg 0%
Leucine 1.006mg 0.563mg 0%
Lysine 0.105mg 0.484mg 0%
Methionine 0.162mg 0.106mg 0%
Phenylalanine 0.366mg 0.381mg 0%
Valine 0.337mg 0.369mg 0%
Histidine 0.172mg 0.196mg 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
7% 24% 67%
Protein: 7.05 g
Fats: 0.76 g
Carbs: 24.02 g
Water: 66.57 g
Other: 1.6 g
Contains more FatsFats +130.3%
Contains more CarbsCarbs +230.8%
Contains more WaterWater +495.4%
~equal in Protein ~7.05g

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
14% 9% 77%
Saturated fat: Sat. Fat 0.083 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.453 g
Contains more Mono. FatMonounsaturated fat +650%
Contains more Poly. FatPolyunsaturated fat +82.8%
Contains less Sat. FatSaturated fat -62.3%

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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. French beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173739/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.