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  6. Cornmeal vs. Winged bean

Cornmeal vs. Winged bean — In-Depth Nutrition Comparison

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Differences between cornmeal and winged bean

  • Cornmeal has more folate, iron, vitamin B3, vitamin B2, selenium, carbs, and vitamin B1, while winged bean has more copper, manganese, and potassium.
  • Winged bean's daily need coverage for copper is 146% higher.
  • Winged bean contains 15 times less selenium than cornmeal. Cornmeal contains 10.5µg of selenium, while winged bean contains 0.7µg.
  • Winged bean has a lower glycemic index. The glycemic index of winged bean is 32, while the glycemic index of cornmeal is 68.

The food types used in this comparison are Cornmeal, degermed, enriched, yellow and Winged bean tuber, raw.

Infographic

Cornmeal vs Winged bean infographic
Infographic link

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.
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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +33.3%
Contains more IronIron +118%
Contains more PhosphorusPhosphorus +120%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +1400%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +312.7%
Contains more CopperCopper +1723.7%
Contains more ZincZinc +110.6%
Contains more ManganeseManganese +205.7%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 3.7% 2.4% 138% 88% 93% 14% 42% 0% 0% 157%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +45.4%
Contains more Vitamin B2Vitamin B2 +156.4%
Contains more Vitamin B3Vitamin B3 +202.9%
Contains more Vitamin B5Vitamin B5 +106.9%
Contains more Vitamin B6Vitamin B6 +142.7%
Contains more FolateFolate +1000%
~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 bean DV% diff.
Copper 0.076mg 1.386mg 146%
Folate 209µg 19µg 48%
Iron 4.36mg 2mg 30%
Starch 73.3g 30%
Vitamin B3 4.968mg 1.64mg 21%
Selenium 10.5µg 0.7µg 18%
Vitamin B2 0.382mg 0.149mg 18%
Carbs 79.45g 28.1g 17%
Fiber 3.9g 16%
Manganese 0.174mg 0.532mg 16%
Vitamin B1 0.551mg 0.379mg 14%
Potassium 142mg 586mg 13%
Calories 370kcal 148kcal 11%
Protein 7.11g 11.6g 9%
Phosphorus 99mg 45mg 8%
Vitamin B6 0.182mg 0.075mg 8%
Zinc 0.66mg 1.39mg 7%
Polyunsaturated fat 0.828g 0.174g 4%
Calcium 3mg 30mg 3%
Magnesium 32mg 24mg 2%
Vitamin B5 0.24mg 0.116mg 2%
Choline 8.6mg 2%
Fats 1.75g 0.9g 1%
Sodium 7mg 35mg 1%
Vitamin A 11µg 0µg 1%
Vitamin E 0.12mg 1%
Protein per 100 calories 1.9g 7.8g N/A
Calories per 10 g protein 520kcal 128kcal N/A
Weight per 100 calories 27g 68g N/A
Net carbs 75.55g 28.1g N/A
Sugar 1.61g N/A
Saturated fat 0.22g 0.222g 0%
Monounsaturated fat 0.39g 0.234g 0%
Tryptophan 0.038mg 0.252mg 0%
Threonine 0.172mg 0.451mg 0%
Isoleucine 0.242mg 0.425mg 0%
Leucine 1.006mg 0.64mg 0%
Lysine 0.105mg 0.592mg 0%
Methionine 0.162mg 0.143mg 0%
Phenylalanine 0.366mg 0.451mg 0%
Valine 0.337mg 0.599mg 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more FatsFats +94.4%
Contains more CarbsCarbs +182.7%
Contains more ProteinProtein +63.2%
Contains more WaterWater +413.4%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Mono. FatMonounsaturated fat +66.7%
Contains more Poly. FatPolyunsaturated fat +375.9%
~equal in Saturated fat ~0.222g

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 bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.