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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, 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.
  • 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

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 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

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% 95% 34% 31% 7% 17% 0% 0% 14% 0%
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%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

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%
Contains more OtherOther +292.2%

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

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 DV% diff.
Copper 0.076mg 1.386mg 146%
Folate 209µg 19µg 48%
Starch 73.3g 30%
Iron 4.36mg 2mg 30%
Vitamin B3 4.968mg 1.64mg 21%
Vitamin B2 0.382mg 0.149mg 18%
Selenium 10.5µg 0.7µg 18%
Carbs 79.45g 28.1g 17%
Manganese 0.174mg 0.532mg 16%
Fiber 3.9g 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%
Vitamin B5 0.24mg 0.116mg 2%
Choline 8.6mg 2%
Magnesium 32mg 24mg 2%
Vitamin E 0.12mg 1%
Fats 1.75g 0.9g 1%
Vitamin A 11µg 0µg 1%
Sodium 7mg 35mg 1%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Winged bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
42%
Cornmeal
15%
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.