Cornmeal vs. White beans — In-Depth Nutrition Comparison

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Important differences between cornmeal and white beans

Cornmeal has more vitamin B1, folate, vitamin B3, vitamin B2, carbs, and selenium; however, white beans is richer in copper, manganese, potassium, and fiber.
Cornmeal's daily need coverage for vitamin B1 is 36% more.
Cornmeal contains 35 times more vitamin B3 than white beans. Cornmeal contains 4.968mg of vitamin B3, while white beans contains 0.14mg.

The food varieties used in the comparison are Cornmeal, degermed, enriched, yellow and Beans, white, mature seeds, cooked, boiled, without salt.

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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.

Cornmeal

White beans

Contains more IronIron	+17.8%
Contains more SeleniumSelenium	+707.7%

Contains more MagnesiumMagnesium	+96.9%
Contains more CalciumCalcium	+2900%
Contains more PotassiumPotassium	+295.1%
Contains more CopperCopper	+277.6%
Contains more ZincZinc	+109.1%
Contains more PhosphorusPhosphorus	+14.1%
Contains less SodiumSodium	-14.3%
Contains more ManganeseManganese	+265.5%

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.

Cornmeal

White beans

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+366.9%
Contains more Vitamin B2Vitamin B2	+730.4%
Contains more Vitamin B3Vitamin B3	+3448.6%
Contains more Vitamin B6Vitamin B6	+95.7%
Contains more FolateFolate	+158%

Contains more Vitamin EVitamin E	+683.3%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.229mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B1	0.551mg	0.118mg	36%
Folate	209µg	81µg	32%
Starch	73.3g		30%
Vitamin B3	4.968mg	0.14mg	30%
Vitamin B2	0.382mg	0.046mg	26%
Copper	0.076mg	0.287mg	23%
Manganese	0.174mg	0.636mg	20%
Carbs	79.45g	25.09g	18%
Selenium	10.5µg	1.3µg	17%
Calories	370kcal	139kcal	12%
Potassium	142mg	561mg	12%
Fiber	3.9g	6.3g	10%
Calcium	3mg	90mg	9%
Iron	4.36mg	3.7mg	8%
Magnesium	32mg	63mg	7%
Zinc	0.66mg	1.38mg	7%
Vitamin B6	0.182mg	0.093mg	7%
Protein	7.11g	9.73g	5%
Vitamin E	0.12mg	0.94mg	5%
Choline	8.6mg	35.1mg	5%
Polyunsaturated fat	0.828g	0.152g	5%
Vitamin K	0µg	3.5µg	3%
Fats	1.75g	0.35g	2%
Phosphorus	99mg	113mg	2%
Vitamin A	11µg	0µg	1%
Saturated fat	0.22g	0.091g	1%
Monounsaturated fat	0.39g	0.031g	1%
Protein per 100 calories	1.9g	7g	N/A
Calories per 10 g protein	520kcal	143kcal	N/A
Weight per 100 calories	27g	72g	N/A
Net carbs	75.55g	18.79g	N/A
Sugar	1.61g	0.34g	N/A
Sodium	7mg	6mg	0%
Vitamin B5	0.24mg	0.229mg	0%
Tryptophan	0.038mg	0.115mg	0%
Threonine	0.172mg	0.409mg	0%
Isoleucine	0.242mg	0.429mg	0%
Leucine	1.006mg	0.776mg	0%
Lysine	0.105mg	0.668mg	0%
Methionine	0.162mg	0.146mg	0%
Phenylalanine	0.366mg	0.526mg	0%
Valine	0.337mg	0.509mg	0%
Histidine	0.172mg	0.271mg	0%
Fructose	0.17g		0%