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.
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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.
| 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% |
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.
| 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 | +∞% |
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:
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
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
0.825 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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
11%
Minerals Daily Need Coverage Score
37%
80%
Comparison summary
Which food is lower in Sugar?
Winged beans is lower in Sugar (difference - 1.61g)
Which food is lower in glycemic index?
Winged beans is lower in glycemic index (difference - 36)
Which food is cheaper?
Winged beans is cheaper (difference - $1.4)
Which food is richer in minerals?
Winged beans is relatively richer in minerals
Which food contains less Sodium?
Cornmeal contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Cornmeal is lower in Saturated fat (difference - 0.605g)
Which food is richer in vitamins?
Cornmeal is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)