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Cornmeal vs Yardlong bean (Asparagus bean) - In-Depth Nutrition Comparison

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Differences between Cornmeal and Yardlong bean (Asparagus bean)

  • Cornmeal has more Iron, Vitamin B1, Folate, Vitamin B3, Vitamin B2, Selenium, Vitamin B6 and Phosphorus, while Yardlong bean (Asparagus bean) has more Vitamin C.
  • Cornmeal's daily need coverage for Iron is 49% higher.
  • Yardlong bean (Asparagus bean) contains 12 times less Vitamin B3 than Cornmeal. Cornmeal contains 4.968mg of Vitamin B3, while Yardlong bean (Asparagus bean) contains 0.41mg.

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

Infographic

Cornmeal vs Yardlong bean (Asparagus bean) 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cornmeal
Cornmeal
4
:
4
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Iron +827.7%
Contains more Copper +58.3%
Contains more Zinc +78.4%
Contains more Phosphorus +67.8%
Contains more Calcium +1566.7%
Contains more Potassium +69%
Contains more Magnesium +37.5%
Contains less Sodium -42.9%
Cornmeal
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 1% 13% 23% 26% 19% 43% 1%
Yardlong bean (Asparagus bean)
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 15% 22% 32% 16% 11% 26% 1%
Contains more Iron +827.7%
Contains more Copper +58.3%
Contains more Zinc +78.4%
Contains more Phosphorus +67.8%
Contains more Calcium +1566.7%
Contains more Potassium +69%
Contains more Magnesium +37.5%
Contains less Sodium -42.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cornmeal
Cornmeal
8
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin B1 +415%
Contains more Vitamin B2 +247.3%
Contains more Vitamin B3 +1111.7%
Contains more Vitamin B5 +336.4%
Contains more Vitamin B6 +658.3%
Contains more Folate +237.1%
Contains more Vitamin C +∞%
Contains more Vitamin A +304.2%
Cornmeal
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 13% 3% 0% 138% 89% 94% 15% 42% 0% 0% 157%
Yardlong bean (Asparagus bean)
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 52% 0% 0% 27% 26% 8% 4% 6% 0% 0% 47%
Contains more Vitamin B1 +415%
Contains more Vitamin B2 +247.3%
Contains more Vitamin B3 +1111.7%
Contains more Vitamin B5 +336.4%
Contains more Vitamin B6 +658.3%
Contains more Folate +237.1%
Contains more Vitamin C +∞%
Contains more Vitamin A +304.2%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
46
Cornmeal
19
Yardlong bean (Asparagus bean)
Mineral Summary Score
36
Cornmeal
17
Yardlong bean (Asparagus bean)

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
43%
Cornmeal
17%
Yardlong bean (Asparagus bean)
Carbohydrates
79%
Cornmeal
8%
Yardlong bean (Asparagus bean)
Fats
8%
Cornmeal
2%
Yardlong bean (Asparagus bean)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cornmeal Yardlong bean (Asparagus bean)
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cornmeal Yardlong bean (Asparagus bean)
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sugars (difference - 1.61g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.115g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $1.4)
Which food is lower in glycemic index?
Cornmeal
Cornmeal is lower in glycemic index (difference - 18)
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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cornmeal Yardlong bean (Asparagus bean) Opinion
Calories 370 47 Cornmeal
Protein 7.11 2.8 Cornmeal
Fats 1.75 0.4 Cornmeal
Vitamin C 0 18.8 Yardlong bean (Asparagus bean)
Carbs 79.45 8.35 Cornmeal
Cholesterol 0 0
Vitamin D 0 0
Iron 4.36 0.47 Cornmeal
Calcium 3 50 Yardlong bean (Asparagus bean)
Potassium 142 240 Yardlong bean (Asparagus bean)
Magnesium 32 44 Yardlong bean (Asparagus bean)
Sugars 1.61 Yardlong bean (Asparagus bean)
Fiber 3.9 Cornmeal
Copper 0.076 0.048 Cornmeal
Zinc 0.66 0.37 Cornmeal
Starch 73.3 Cornmeal
Phosphorus 99 59 Cornmeal
Sodium 7 4 Yardlong bean (Asparagus bean)
Vitamin A 214 865 Yardlong bean (Asparagus bean)
Vitamin E 0.12 Cornmeal
Vitamin D 0 0
Vitamin B1 0.551 0.107 Cornmeal
Vitamin B2 0.382 0.11 Cornmeal
Vitamin B3 4.968 0.41 Cornmeal
Vitamin B5 0.24 0.055 Cornmeal
Vitamin B6 0.182 0.024 Cornmeal
Vitamin B12 0 0
Vitamin K 0 Cornmeal
Folate 209 62 Cornmeal
Trans Fat 0 0
Saturated Fat 0.22 0.105 Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.39 0.036 Cornmeal
Polyunsaturated fat 0.828 0.169 Cornmeal
Tryptophan 0.038 0.032 Cornmeal
Threonine 0.172 0.104 Cornmeal
Isoleucine 0.242 0.15 Cornmeal
Leucine 1.006 0.2 Cornmeal
Lysine 0.105 0.184 Yardlong bean (Asparagus bean)
Methionine 0.162 0.04 Cornmeal
Phenylalanine 0.366 0.154 Cornmeal
Valine 0.337 0.162 Cornmeal
Histidine 0.172 0.09 Cornmeal
Fructose 0.17 Cornmeal

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/nutrients
  2. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.