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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
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" 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 Phosphorus +67.8%
Contains more Zinc +78.4%
Contains more Copper +58.3%
Contains more Calcium +1566.7%
Contains more Magnesium +37.5%
Contains more Potassium +69%
Contains less Sodium -42.9%
Cornmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 164% 23% 43% 13% 1% 19% 26%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Contains more Iron +827.7%
Contains more Phosphorus +67.8%
Contains more Zinc +78.4%
Contains more Copper +58.3%
Contains more Calcium +1566.7%
Contains more Magnesium +37.5%
Contains more Potassium +69%
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 A +304.2%
Contains more Vitamin C +∞%
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%
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
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 A +304.2%
Contains more Vitamin C +∞%

Comparison summary table

Pay attention to 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 Sugar 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

All nutrients comparison - raw data values

Nutrient Cornmeal Yardlong bean (Asparagus bean) Opinion
Net carbs 75.55g 8.35g Cornmeal
Protein 7.11g 2.8g Cornmeal
Fats 1.75g 0.4g Cornmeal
Carbs 79.45g 8.35g Cornmeal
Calories 370kcal 47kcal Cornmeal
Starch 73.3g g Cornmeal
Fructose 0.17g g Cornmeal
Sugar 1.61g g Yardlong bean (Asparagus bean)
Fiber 3.9g g Cornmeal
Calcium 3mg 50mg Yardlong bean (Asparagus bean)
Iron 4.36mg 0.47mg Cornmeal
Magnesium 32mg 44mg Yardlong bean (Asparagus bean)
Phosphorus 99mg 59mg Cornmeal
Potassium 142mg 240mg Yardlong bean (Asparagus bean)
Sodium 7mg 4mg Yardlong bean (Asparagus bean)
Zinc 0.66mg 0.37mg Cornmeal
Copper 0.076mg 0.048mg Cornmeal
Vitamin A 214IU 865IU Yardlong bean (Asparagus bean)
Vitamin E 0.12mg mg Cornmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 18.8mg Yardlong bean (Asparagus bean)
Vitamin B1 0.551mg 0.107mg Cornmeal
Vitamin B2 0.382mg 0.11mg Cornmeal
Vitamin B3 4.968mg 0.41mg Cornmeal
Vitamin B5 0.24mg 0.055mg Cornmeal
Vitamin B6 0.182mg 0.024mg Cornmeal
Folate 209µg 62µg Cornmeal
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Cornmeal
Tryptophan 0.038mg 0.032mg Cornmeal
Threonine 0.172mg 0.104mg Cornmeal
Isoleucine 0.242mg 0.15mg Cornmeal
Leucine 1.006mg 0.2mg Cornmeal
Lysine 0.105mg 0.184mg Yardlong bean (Asparagus bean)
Methionine 0.162mg 0.04mg Cornmeal
Phenylalanine 0.366mg 0.154mg Cornmeal
Valine 0.337mg 0.162mg Cornmeal
Histidine 0.172mg 0.09mg Cornmeal
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.22g 0.105g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.39g 0.036g Cornmeal
Polyunsaturated fat 0.828g 0.169g Cornmeal

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 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

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (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 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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.