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Cornmeal vs. Winged beans — In-Depth Nutrition Comparison

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How are cornmeal and winged beans different?

  • Cornmeal is richer in folate, vitamin B3, vitamin B1, vitamin B2, selenium, and vitamin B6, while winged beans is higher in copper, manganese, calcium, and phosphorus.
  • Winged beans covers your daily need for copper, 77% more than cornmeal.
  • Cornmeal contains 21 times more folate than winged beans. Cornmeal contains 209µg of folate, while winged beans contains 10µg.
  • Cornmeal has a higher glycemic index (68) than winged beans (32).

Cornmeal, degermed, enriched, yellow and Winged beans, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Cornmeal vs Winged 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 39% 43% 25% 162% 258% 39% 66% 1.7% 156% 16%
Contains less SodiumSodium -46.2%
Contains more SeleniumSelenium +262.1%
Contains more MagnesiumMagnesium +68.8%
Contains more CalciumCalcium +4633.3%
Contains more PotassiumPotassium +97.2%
Contains more CopperCopper +917.1%
Contains more ZincZinc +118.2%
Contains more PhosphorusPhosphorus +54.5%
Contains more ManganeseManganese +589.1%
~equal in Iron ~4.33mg

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% 3.7% 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 0% 0% 0% 0% 74% 30% 16% 9.4% 11% 0% 0% 7.5% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +86.8%
Contains more Vitamin B2Vitamin B2 +196.1%
Contains more Vitamin B3Vitamin B3 +498.6%
Contains more Vitamin B5Vitamin B5 +53.8%
Contains more Vitamin B6Vitamin B6 +287.2%
Contains more FolateFolate +1990%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Cornmeal Winged beans DV% diff.
Copper 0.076mg 0.773mg 77%
Folate 209µg 10µg 50%
Manganese 0.174mg 1.199mg 45%
Starch 73.3g 30%
Vitamin B3 4.968mg 0.83mg 26%
Carbs 79.45g 14.94g 22%
Vitamin B1 0.551mg 0.295mg 21%
Vitamin B2 0.382mg 0.129mg 19%
Fiber 3.9g 16%
Calcium 3mg 142mg 14%
Selenium 10.5µg 2.9µg 14%
Calories 370kcal 147kcal 11%
Vitamin B6 0.182mg 0.047mg 10%
Phosphorus 99mg 153mg 8%
Zinc 0.66mg 1.44mg 7%
Protein 7.11g 10.62g 7%
Fats 1.75g 5.84g 6%
Polyunsaturated fat 0.828g 1.551g 5%
Magnesium 32mg 54mg 5%
Monounsaturated fat 0.39g 2.153g 4%
Potassium 142mg 280mg 4%
Saturated fat 0.22g 0.825g 3%
Choline 8.6mg 2%
Vitamin B5 0.24mg 0.156mg 2%
Vitamin E 0.12mg 1%
Vitamin A 11µg 0µg 1%
Net carbs 75.55g 14.94g N/A
Iron 4.36mg 4.33mg 0%
Sugar 1.61g N/A
Sodium 7mg 13mg 0%
Tryptophan 0.038mg 0.233mg 0%
Threonine 0.172mg 0.36mg 0%
Isoleucine 0.242mg 0.448mg 0%
Leucine 1.006mg 0.762mg 0%
Lysine 0.105mg 0.652mg 0%
Methionine 0.162mg 0.109mg 0%
Phenylalanine 0.366mg 0.436mg 0%
Valine 0.337mg 0.467mg 0%
Histidine 0.172mg 0.241mg 0%
Fructose 0.17g 0%

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
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 g
Contains more CarbsCarbs +431.8%
Contains more ProteinProtein +49.4%
Contains more FatsFats +233.7%
Contains more WaterWater +501%
Contains more OtherOther +176.5%

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
18% 48% 34%
Saturated fat: Sat. Fat 0.825 g
Monounsaturated fat: Mono. Fat 2.153 g
Polyunsaturated fat: Poly. Fat 1.551 g
Contains less Sat. FatSaturated fat -73.3%
Contains more Mono. FatMonounsaturated fat +452.1%
Contains more Poly. FatPolyunsaturated fat +87.3%

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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. Winged beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/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.