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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" 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more IronIron +202.8%
Contains more ZincZinc +13.8%
Contains less SodiumSodium -98.1%
Contains more SeleniumSelenium +81%
Contains more CalciumCalcium +866.7%
Contains more PotassiumPotassium +124.6%
Contains more CopperCopper +69.7%
Contains more ManganeseManganese +66.1%
~equal in Magnesium ~35mg
~equal in Phosphorus ~92mg

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% 13% 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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +33.3%
Contains more Vitamin B1Vitamin B1 +625%
Contains more Vitamin B2Vitamin B2 +383.5%
Contains more Vitamin B3Vitamin B3 +1253.7%
Contains more Vitamin B5Vitamin B5 +27%
Contains more Vitamin B6Vitamin B6 +76.7%
Contains more FolateFolate +1800%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +146.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more ProteinProtein +42.8%
Contains more CarbsCarbs +486.3%
Contains more FatsFats +14.9%
Contains more WaterWater +595.4%
Contains more OtherOther +235.3%

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
36% 34% 31%
Saturated Fat: Sat. Fat 0.631 g
Monounsaturated Fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains less Sat. FatSaturated Fat -65.1%
Contains more Poly. FatPolyunsaturated fat +52.5%
Contains more Mono. FatMonounsaturated Fat +54.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
98%
Starch: 73.3 g
Sucrose: 0.68 g
Glucose: 0.56 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0 g
93% 7%
Starch: 7.43 g
Sucrose: 0.54 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +886.5%
Contains more SucroseSucrose +25.9%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Calories 370kcal 90kcal Cornmeal
Protein 7.11g 4.98g Cornmeal
Fats 1.75g 2.01g Refried beans
Vitamin C 0mg 6mg Refried beans
Net carbs 75.55g 9.85g Cornmeal
Carbs 79.45g 13.55g Cornmeal
Magnesium 32mg 35mg Refried beans
Calcium 3mg 29mg Refried beans
Potassium 142mg 319mg Refried beans
Iron 4.36mg 1.44mg Cornmeal
Sugar 1.61g 0.54g Refried beans
Fiber 3.9g 3.7g Cornmeal
Copper 0.076mg 0.129mg Refried beans
Zinc 0.66mg 0.58mg Cornmeal
Starch 73.3g 7.43g Cornmeal
Phosphorus 99mg 92mg Cornmeal
Sodium 7mg 370mg Cornmeal
Vitamin A 214IU 0IU Cornmeal
Vitamin A RAE 11µg 0µg Cornmeal
Vitamin E 0.12mg 0.09mg Cornmeal
Manganese 0.174mg 0.289mg Refried beans
Selenium 10.5µg 5.8µg Cornmeal
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
Vitamin K 0µg 2.1µg Refried beans
Folate 209µg 11µg Cornmeal
Trans Fat 0g 0.016g Cornmeal
Choline 8.6mg 21.2mg Refried beans
Saturated Fat 0.22g 0.631g Cornmeal
Monounsaturated Fat 0.39g 0.601g Refried beans
Polyunsaturated fat 0.828g 0.543g Cornmeal
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
Fructose 0.17g 0g Cornmeal
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans
Omega-6 - Eicosadienoic acid 0g 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans

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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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
42%
Cornmeal
10%
Refried beans
Minerals Daily Need Coverage Score
37%
Cornmeal
33%
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

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. 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.