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  6. Cornmeal vs. Lupin Bean

Cornmeal vs. Lupin Bean — In-Depth Nutrition Comparison

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How are cornmeal and lupin Bean different?

  • Cornmeal is higher in iron, folate, vitamin B1, vitamin B3, vitamin B2, selenium, and vitamin B6; however, lupin Bean is richer in manganese, copper, and zinc.
  • Daily need coverage for iron for cornmeal is 40% higher.
  • Cornmeal contains 20 times more vitamin B6 than lupin Bean. While cornmeal contains 0.182mg of vitamin B6, lupin Bean contains only 0.009mg.

Cornmeal, degermed, enriched, yellow and Lupins, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Cornmeal vs Lupin Bean 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 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
Contains more IronIron +263.3%
Contains more SeleniumSelenium +303.8%
Contains more MagnesiumMagnesium +68.8%
Contains more CalciumCalcium +1600%
Contains more PotassiumPotassium +72.5%
Contains more CopperCopper +203.9%
Contains more ZincZinc +109.1%
Contains more PhosphorusPhosphorus +29.3%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +288.5%

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 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +311.2%
Contains more Vitamin B2Vitamin B2 +620.8%
Contains more Vitamin B3Vitamin B3 +903.6%
Contains more Vitamin B5Vitamin B5 +27.7%
Contains more Vitamin B6Vitamin B6 +1922.2%
Contains more FolateFolate +254.2%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Cornmeal Lupin Bean DV% diff.
Iron 4.36mg 1.2mg 40%
Folate 209µg 59µg 38%
Vitamin B1 0.551mg 0.134mg 35%
Starch 73.3g 30%
Vitamin B3 4.968mg 0.495mg 28%
Vitamin B2 0.382mg 0.053mg 25%
Carbs 79.45g 9.88g 23%
Manganese 0.174mg 0.676mg 22%
Copper 0.076mg 0.231mg 17%
Protein 7.11g 15.57g 17%
Selenium 10.5µg 2.6µg 14%
Vitamin B6 0.182mg 0.009mg 13%
Calories 370kcal 119kcal 13%
Zinc 0.66mg 1.38mg 7%
Calcium 3mg 51mg 5%
Magnesium 32mg 54mg 5%
Phosphorus 99mg 128mg 4%
Fiber 3.9g 2.8g 4%
Potassium 142mg 245mg 3%
Monounsaturated fat 0.39g 1.18g 2%
Fats 1.75g 2.92g 2%
Choline 8.6mg 2%
Vitamin B5 0.24mg 0.188mg 1%
Vitamin C 0mg 1.1mg 1%
Vitamin E 0.12mg 1%
Vitamin A 11µg 0µg 1%
Saturated fat 0.22g 0.346g 1%
Polyunsaturated fat 0.828g 0.73g 1%
Net carbs 75.55g 7.08g N/A
Sugar 1.61g N/A
Sodium 7mg 4mg 0%
Tryptophan 0.038mg 0.125mg 0%
Threonine 0.172mg 0.573mg 0%
Isoleucine 0.242mg 0.695mg 0%
Leucine 1.006mg 1.181mg 0%
Lysine 0.105mg 0.832mg 0%
Methionine 0.162mg 0.11mg 0%
Phenylalanine 0.366mg 0.618mg 0%
Valine 0.337mg 0.65mg 0%
Histidine 0.172mg 0.443mg 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
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Contains more CarbsCarbs +704.1%
Contains more ProteinProtein +119%
Contains more FatsFats +66.9%
Contains more WaterWater +535.8%
~equal in Other ~0.55g

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
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
Contains less Sat. FatSaturated fat -36.4%
Contains more Poly. FatPolyunsaturated fat +13.4%
Contains more Mono. FatMonounsaturated fat +202.6%

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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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.