Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Cornmeal
  5. Compare
  6. Cornmeal vs. Winged bean

Cornmeal vs. Winged bean — In-Depth Nutrition Comparison

Compare

Differences between Cornmeal and Winged bean

  • Cornmeal has more Folate, Iron, Vitamin B3, Vitamin B2, Selenium, Vitamin B1, and Vitamin B6, 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.

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

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.
Cornmeal
Cornmeal
5
:
5
Winged bean
Winged bean
Contains more Iron +118%
Contains more Magnesium +33.3%
Contains more Phosphorus +120%
Contains less Sodium -80%
Contains more Selenium +1400%
Contains more Calcium +900%
Contains more Potassium +312.7%
Contains more Zinc +110.6%
Contains more Copper +1723.7%
Contains more Manganese +205.7%
Cornmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Iron +118%
Contains more Magnesium +33.3%
Contains more Phosphorus +120%
Contains less Sodium -80%
Contains more Selenium +1400%
Contains more Calcium +900%
Contains more Potassium +312.7%
Contains more Zinc +110.6%
Contains more Copper +1723.7%
Contains more Manganese +205.7%

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.
Cornmeal
Cornmeal
9
:
0
Winged bean
Winged bean
Contains more Vitamin A +∞%
Contains more Vitamin B1 +45.4%
Contains more Vitamin B2 +156.4%
Contains more Vitamin B3 +202.9%
Contains more Vitamin B5 +106.9%
Contains more Vitamin B6 +142.7%
Contains more Folate +1000%
Cornmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +45.4%
Contains more Vitamin B2 +156.4%
Contains more Vitamin B3 +202.9%
Contains more Vitamin B5 +106.9%
Contains more Vitamin B6 +142.7%
Contains more Folate +1000%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cornmeal
Cornmeal
2
:
3
Winged bean
Winged bean
Contains more Fats +94.4%
Contains more Carbs +182.7%
Contains more Protein +63.2%
Contains more Water +413.4%
Contains more Other +292.2%
Cornmeal
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Winged bean
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 Fats +94.4%
Contains more Carbs +182.7%
Contains more Protein +63.2%
Contains more Water +413.4%
Contains more Other +292.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cornmeal
Cornmeal
3
:
0
Winged bean
Winged bean
Contains more Monounsaturated Fat +66.7%
Contains more Polyunsaturated fat +375.9%
Equal in Saturated Fat - 0.222
Cornmeal
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains more Monounsaturated Fat +66.7%
Contains more Polyunsaturated fat +375.9%
Equal in Saturated Fat - 0.222

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cornmeal Winged bean
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cornmeal Winged bean Opinion
Net carbs 75.55g 28.1g Cornmeal
Protein 7.11g 11.6g Winged bean
Fats 1.75g 0.9g Cornmeal
Carbs 79.45g 28.1g Cornmeal
Calories 370kcal 148kcal Cornmeal
Starch 73.3g Cornmeal
Fructose 0.17g Cornmeal
Sugar 1.61g Winged bean
Fiber 3.9g Cornmeal
Calcium 3mg 30mg Winged bean
Iron 4.36mg 2mg Cornmeal
Magnesium 32mg 24mg Cornmeal
Phosphorus 99mg 45mg Cornmeal
Potassium 142mg 586mg Winged bean
Sodium 7mg 35mg Cornmeal
Zinc 0.66mg 1.39mg Winged bean
Copper 0.076mg 1.386mg Winged bean
Manganese 0.174mg 0.532mg Winged bean
Selenium 10.5µg 0.7µg Cornmeal
Vitamin A 214IU 0IU Cornmeal
Vitamin A RAE 11µg 0µg Cornmeal
Vitamin E 0.12mg Cornmeal
Vitamin B1 0.551mg 0.379mg Cornmeal
Vitamin B2 0.382mg 0.149mg Cornmeal
Vitamin B3 4.968mg 1.64mg Cornmeal
Vitamin B5 0.24mg 0.116mg Cornmeal
Vitamin B6 0.182mg 0.075mg Cornmeal
Folate 209µg 19µg Cornmeal
Tryptophan 0.038mg 0.252mg Winged bean
Threonine 0.172mg 0.451mg Winged bean
Isoleucine 0.242mg 0.425mg Winged bean
Leucine 1.006mg 0.64mg Cornmeal
Lysine 0.105mg 0.592mg Winged bean
Methionine 0.162mg 0.143mg Cornmeal
Phenylalanine 0.366mg 0.451mg Winged bean
Valine 0.337mg 0.599mg Winged bean
Histidine 0.172mg 0.241mg Winged bean
Saturated Fat 0.22g 0.222g Cornmeal
Monounsaturated Fat 0.39g 0.234g Cornmeal
Polyunsaturated fat 0.828g 0.174g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Winged bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
46%
Cornmeal
17%
Winged bean
Minerals Daily Need Coverage Score
37%
Cornmeal
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 1.61g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 36)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $0.9)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 0.002g)
Which food is richer in vitamins?
Cornmeal
Cornmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.