Cornmeal vs. Yardlong beans — In-Depth Nutrition Comparison
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Important differences between cornmeal and yardlong beans
- Cornmeal has more iron, folate, vitamin B1, vitamin B3, vitamin B2, selenium, vitamin B6, and phosphorus; however, yardlong beans is richer in vitamin C.
- Cornmeal's daily need coverage for iron is 42% more.
- Cornmeal contains 8 times more vitamin B3 than yardlong beans. Cornmeal contains 4.968mg of vitamin B3, while yardlong beans contains 0.63mg.
- Yardlong beans has a higher glycemic index. The glycemic index of yardlong beans is 86, while the glycemic index of cornmeal is 68.
The food varieties used in the comparison are Cornmeal, degermed, enriched, yellow and Yardlong bean, cooked, boiled, drained, without salt.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more IronIron | +344.9% |
| Contains more CopperCopper | +61.7% |
| Contains more ZincZinc | +83.3% |
| Contains more PhosphorusPhosphorus | +73.7% |
| Contains more SeleniumSelenium | +600% |
| Contains more MagnesiumMagnesium | +31.3% |
| Contains more CalciumCalcium | +1366.7% |
| Contains more PotassiumPotassium | +104.2% |
| Contains less SodiumSodium | -42.9% |
| Contains more ManganeseManganese | +15.5% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +548.2% |
| Contains more Vitamin B2Vitamin B2 | +285.9% |
| Contains more Vitamin B3Vitamin B3 | +688.6% |
| Contains more Vitamin B5Vitamin B5 | +370.6% |
| Contains more Vitamin B6Vitamin B6 | +658.3% |
| Contains more FolateFolate | +364.4% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +109.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 4.36mg | 0.98mg | 42% |
| Folate | 209µg | 45µg | 41% |
| Vitamin B1 | 0.551mg | 0.085mg | 39% |
| Starch | 73.3g | 30% | |
| Vitamin B3 | 4.968mg | 0.63mg | 27% |
| Carbs | 79.45g | 9.18g | 23% |
| Vitamin B2 | 0.382mg | 0.099mg | 22% |
| Vitamin C | 0mg | 16.2mg | 18% |
| Calories | 370kcal | 47kcal | 16% |
| Fiber | 3.9g | 16% | |
| Selenium | 10.5µg | 1.5µg | 16% |
| Vitamin B6 | 0.182mg | 0.024mg | 12% |
| Protein | 7.11g | 2.53g | 9% |
| Phosphorus | 99mg | 57mg | 6% |
| Polyunsaturated fat | 0.828g | 0.042g | 5% |
| Calcium | 3mg | 44mg | 4% |
| Potassium | 142mg | 290mg | 4% |
| Vitamin B5 | 0.24mg | 0.051mg | 4% |
| Copper | 0.076mg | 0.047mg | 3% |
| Fats | 1.75g | 0.1g | 3% |
| Zinc | 0.66mg | 0.36mg | 3% |
| Magnesium | 32mg | 42mg | 2% |
| Choline | 8.6mg | 2% | |
| Monounsaturated fat | 0.39g | 0.009g | 1% |
| Manganese | 0.174mg | 0.201mg | 1% |
| Vitamin E | 0.12mg | 1% | |
| Vitamin A | 11µg | 23µg | 1% |
| Saturated fat | 0.22g | 0.026g | 1% |
| Net carbs | 75.55g | 9.18g | N/A |
| Sugar | 1.61g | N/A | |
| Sodium | 7mg | 4mg | 0% |
| Tryptophan | 0.038mg | 0.029mg | 0% |
| Threonine | 0.172mg | 0.094mg | 0% |
| Isoleucine | 0.242mg | 0.135mg | 0% |
| Leucine | 1.006mg | 0.18mg | 0% |
| Lysine | 0.105mg | 0.166mg | 0% |
| Methionine | 0.162mg | 0.036mg | 0% |
| Phenylalanine | 0.366mg | 0.139mg | 0% |
| Valine | 0.337mg | 0.146mg | 0% |
| Histidine | 0.172mg | 0.082mg | 0% |
| Fructose | 0.17g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.11 g
Fats:
1.75 g
Carbs:
79.45 g
Water:
11.18 g
Other:
0.51 g
Protein:
2.53 g
Fats:
0.1 g
Carbs:
9.18 g
Water:
87.47 g
Other:
0.72 g
| Contains more ProteinProtein | +181% |
| Contains more FatsFats | +1650% |
| Contains more CarbsCarbs | +765.5% |
| Contains more WaterWater | +682.4% |
| Contains more OtherOther | +41.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.22 g
Monounsaturated fat:
Mono. Fat
0.39 g
Polyunsaturated fat:
Poly. Fat
0.828 g
Saturated fat:
Sat. Fat
0.026 g
Monounsaturated fat:
Mono. Fat
0.009 g
Polyunsaturated fat:
Poly. Fat
0.042 g
| Contains more Mono. FatMonounsaturated fat | +4233.3% |
| Contains more Poly. FatPolyunsaturated fat | +1871.4% |
| Contains less Sat. FatSaturated fat | -88.2% |
