Cornmeal vs. Refried beans — In-Depth Nutrition Comparison
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A recap on the differences between cornmeal and refried beans
- Cornmeal has more folate, vitamin B1, iron, vitamin B3, vitamin B2, carbs, selenium, and vitamin B6; however, refried beans are higher in vitamin C.
- 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.
- The glycemic index of cornmeal is higher.
Food varieties used in this article are Cornmeal, degermed, enriched, yellow and Refried beans, canned, traditional style (includes USDA commodity).
Infographic
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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.
| 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% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin 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 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 209µg | 11µg | 50% |
| Vitamin B1 | 0.551mg | 0.076mg | 40% |
| Iron | 4.36mg | 1.44mg | 37% |
| Vitamin B3 | 4.968mg | 0.367mg | 29% |
| Starch | 73.3g | 7.43g | 27% |
| Vitamin B2 | 0.382mg | 0.079mg | 23% |
| Carbs | 79.45g | 13.55g | 22% |
| Histidine | 0.172mg | 153mg | 22% |
| Sodium | 7mg | 370mg | 16% |
| Calories | 370kcal | 90kcal | 14% |
| Omega-3 (ALA) | 0.169g | 11% | |
| Selenium | 10.5µg | 5.8µg | 9% |
| Vitamin C | 0mg | 6mg | 7% |
| Copper | 0.076mg | 0.129mg | 6% |
| Vitamin B6 | 0.182mg | 0.103mg | 6% |
| Potassium | 142mg | 319mg | 5% |
| Manganese | 0.174mg | 0.289mg | 5% |
| Protein | 7.11g | 4.98g | 4% |
| Calcium | 3mg | 29mg | 3% |
| Vitamin K | 0µg | 2.1µg | 2% |
| Choline | 8.6mg | 21.2mg | 2% |
| Saturated fat | 0.22g | 0.631g | 2% |
| Polyunsaturated fat | 0.828g | 0.543g | 2% |
| Omega-6 (Linoleic acid) | 0.36g | 2% | |
| Magnesium | 32mg | 35mg | 1% |
| Fiber | 3.9g | 3.7g | 1% |
| Zinc | 0.66mg | 0.58mg | 1% |
| Phosphorus | 99mg | 92mg | 1% |
| Vitamin A | 11µg | 0µg | 1% |
| Vitamin B5 | 0.24mg | 0.189mg | 1% |
| Monounsaturated fat | 0.39g | 0.601g | 1% |
| Protein per 100 calories | 1.9g | 5.5g | N/A |
| Calories per 10 g protein | 520kcal | 181kcal | N/A |
| Weight per 100 calories | 27g | 111g | N/A |
| Fats | 1.75g | 2.01g | 0% |
| Unsaturated / Saturated Fat ratio | 5.5 | 1.8 | N/A |
| Net carbs | 75.55g | 9.85g | N/A |
| Sugar | 1.61g | 0.54g | N/A |
| Vitamin E | 0.12mg | 0.09mg | 0% |
| Trans fat | 0g | 0.016g | N/A |
| Tryptophan | 0.038mg | 0.065mg | 0% |
| Threonine | 0.172mg | 0.231mg | 0% |
| Isoleucine | 0.242mg | 0.242mg | 0% |
| Leucine | 1.006mg | 0.438mg | 0% |
| Lysine | 0.105mg | 0.377mg | 0% |
| Methionine | 0.162mg | 0.083mg | 0% |
| Phenylalanine | 0.366mg | 0.297mg | 0% |
| Valine | 0.337mg | 0.287mg | 0% |
| Fructose | 0.17g | 0g | 0% |
| Omega-3 (Eicosatrienoic acid) | 0.001g | N/A | |
| Omega-6 (Eicosadienoic acid) | 0g | 0.008g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.11 g
Fats:
1.75 g
Carbs:
79.45 g
Water:
11.18 g
Other:
0.51 g
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% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.22 g
Monounsaturated fat:
Mono. Fat
0.39 g
Polyunsaturated fat:
Poly. Fat
0.828 g
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
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
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
