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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 more Zinc +13.8%
Contains less Sodium -98.1%
Contains more Calcium +866.7%
Contains more Potassium +124.6%
Contains more Copper +69.7%
Equal in Magnesium - 35
Equal in Phosphorus - 92
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 1% 13% 23% 26% 19% 43% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 54% 9% 29% 25% 43% 16% 40% 49%
Contains more Iron +202.8%
Contains more Zinc +13.8%
Contains less Sodium -98.1%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 13% 3% 0% 138% 89% 94% 15% 42% 0% 0% 157%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 0% 2% 0% 19% 19% 7% 12% 24% 0% 6% 9%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Refried beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

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

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.