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Cornmeal vs Refried beans - In-Depth Nutrition Comparison

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A recap on differences between Cornmeal and Refried beans

  • Cornmeal has more Folate, Vitamin B1, Iron, Vitamin B3, Vitamin B2, Selenium, and Vitamin B6, however Refried beans are higher in Vitamin C, and Copper.
  • Cornmeal covers your daily Folate needs 50% more than Refried beans.
  • Refried beans contain 14 times less Vitamin B3 than Cornmeal. Cornmeal contains 4.968mg of Vitamin B3, while Refried beans contain 0.367mg.
  • Cornmeal has less Sodium.

Food varieties used in this article are Cornmeal, degermed, enriched, yellow and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Cornmeal vs Refried beans 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 +202.8%
Contains less Sodium -98.1%
Contains more Zinc +13.8%
Contains more Calcium +866.7%
Contains more Potassium +124.6%
Contains more Copper +69.7%
Equal in Magnesium - 35
Equal in Phosphorus - 92
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 164% 23% 43% 13% 1% 19% 26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 54% 25% 40% 29% 49% 16% 43%
Contains more Iron +202.8%
Contains less Sodium -98.1%
Contains more Zinc +13.8%
Contains more Calcium +866.7%
Contains more Potassium +124.6%
Contains more Copper +69.7%
Equal in Magnesium - 35
Equal in Phosphorus - 92

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 +∞%
Contains more Vitamin E +33.3%
Contains more Vitamin B1 +625%
Contains more Vitamin B2 +383.5%
Contains more Vitamin B3 +1253.7%
Contains more Vitamin B5 +27%
Contains more Vitamin B6 +76.7%
Contains more Folate +1800%
Contains more Vitamin C +∞%
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 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Contains more Vitamin A +∞%
Contains more Vitamin E +33.3%
Contains more Vitamin B1 +625%
Contains more Vitamin B2 +383.5%
Contains more Vitamin B3 +1253.7%
Contains more Vitamin B5 +27%
Contains more Vitamin B6 +76.7%
Contains more Folate +1800%
Contains more Vitamin C +∞%
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 Refried beans
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cornmeal Refried beans Opinion
Net carbs 75.55g 9.85g Cornmeal
Protein 7.11g 4.98g Cornmeal
Fats 1.75g 2.01g Refried beans
Carbs 79.45g 13.55g Cornmeal
Calories 370kcal 90kcal Cornmeal
Starch 73.3g 7.43g Cornmeal
Fructose 0.17g 0g Cornmeal
Sugar 1.61g 0.54g Refried beans
Fiber 3.9g 3.7g Cornmeal
Calcium 3mg 29mg Refried beans
Iron 4.36mg 1.44mg Cornmeal
Magnesium 32mg 35mg Refried beans
Phosphorus 99mg 92mg Cornmeal
Potassium 142mg 319mg Refried beans
Sodium 7mg 370mg Cornmeal
Zinc 0.66mg 0.58mg Cornmeal
Copper 0.076mg 0.129mg Refried beans
Vitamin A 214IU 0IU Cornmeal
Vitamin E 0.12mg 0.09mg Cornmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 6mg Refried beans
Vitamin B1 0.551mg 0.076mg Cornmeal
Vitamin B2 0.382mg 0.079mg Cornmeal
Vitamin B3 4.968mg 0.367mg Cornmeal
Vitamin B5 0.24mg 0.189mg Cornmeal
Vitamin B6 0.182mg 0.103mg Cornmeal
Folate 209µg 11µg Cornmeal
Vitamin B12 0µg 0µg
Vitamin K 0µg 2.1µg Refried beans
Tryptophan 0.038mg 0.065mg Refried beans
Threonine 0.172mg 0.231mg Refried beans
Isoleucine 0.242mg 0.242mg
Leucine 1.006mg 0.438mg Cornmeal
Lysine 0.105mg 0.377mg Refried beans
Methionine 0.162mg 0.083mg Cornmeal
Phenylalanine 0.366mg 0.297mg Cornmeal
Valine 0.337mg 0.287mg Cornmeal
Histidine 0.172mg 153mg Refried beans
Cholesterol 0mg 0mg
Trans Fat 0g 0.016g Cornmeal
Saturated Fat 0.22g 0.631g Cornmeal
Monounsaturated Fat 0.39g 0.601g Refried beans
Polyunsaturated fat 0.828g 0.543g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Refried beans
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
10
Refried beans
Mineral Summary Score
36
Cornmeal
33
Refried beans

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
30%
Refried beans
Carbohydrates
79%
Cornmeal
14%
Refried beans
Fats
8%
Cornmeal
9%
Refried beans

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 1.07g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 30)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $1.4)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 363mg)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 0.411g)
Which food is richer in vitamins?
Cornmeal
Cornmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.