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  6. Cornmeal vs. Yardlong bean (Asparagus bean) raw

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

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Differences between cornmeal and yardlong bean (Asparagus bean) raw

  • Cornmeal has more iron, vitamin B1, folate, vitamin B3, vitamin B2, selenium, vitamin B6, and phosphorus, while yardlong bean (Asparagus bean) raw has more vitamin C and vitamin A.
  • Cornmeal's daily need coverage for iron is 49% higher.
  • Yardlong bean (Asparagus bean) raw contains 12 times less vitamin B3 than cornmeal. Cornmeal contains 4.968mg of vitamin B3, while yardlong bean (Asparagus bean) raw contains 0.41mg.
  • Cornmeal has a lower glycemic index. The glycemic index of cornmeal is 68, while the glycemic index of yardlong bean (Asparagus bean) raw is 86.

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

Infographic

Cornmeal vs Yardlong bean (Asparagus bean) raw 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" 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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more IronIron +827.7%
Contains more CopperCopper +58.3%
Contains more ZincZinc +78.4%
Contains more PhosphorusPhosphorus +67.8%
Contains more SeleniumSelenium +600%
Contains more MagnesiumMagnesium +37.5%
Contains more CalciumCalcium +1566.7%
Contains more PotassiumPotassium +69%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +17.8%

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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +415%
Contains more Vitamin B2Vitamin B2 +247.3%
Contains more Vitamin B3Vitamin B3 +1111.7%
Contains more Vitamin B5Vitamin B5 +336.4%
Contains more Vitamin B6Vitamin B6 +658.3%
Contains more FolateFolate +237.1%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +290.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Cornmeal Yardlong bean (Asparagus bean) raw DV% diff.
Iron 4.36mg 0.47mg 49%
Folate 209µg 62µg 37%
Vitamin B1 0.551mg 0.107mg 37%
Starch 73.3g 30%
Vitamin B3 4.968mg 0.41mg 28%
Carbs 79.45g 8.35g 24%
Vitamin C 0mg 18.8mg 21%
Vitamin B2 0.382mg 0.11mg 21%
Calories 370kcal 47kcal 16%
Fiber 3.9g 16%
Selenium 10.5µg 1.5µg 16%
Vitamin B6 0.182mg 0.024mg 12%
Protein 7.11g 2.8g 9%
Phosphorus 99mg 59mg 6%
Calcium 3mg 50mg 5%
Vitamin B5 0.24mg 0.055mg 4%
Polyunsaturated fat 0.828g 0.169g 4%
Vitamin A 11µg 43µg 4%
Zinc 0.66mg 0.37mg 3%
Potassium 142mg 240mg 3%
Copper 0.076mg 0.048mg 3%
Magnesium 32mg 44mg 3%
Choline 8.6mg 2%
Fats 1.75g 0.4g 2%
Manganese 0.174mg 0.205mg 1%
Monounsaturated fat 0.39g 0.036g 1%
Vitamin E 0.12mg 1%
Saturated fat 0.22g 0.105g 1%
Net carbs 75.55g 8.35g N/A
Sugar 1.61g N/A
Sodium 7mg 4mg 0%
Tryptophan 0.038mg 0.032mg 0%
Threonine 0.172mg 0.104mg 0%
Isoleucine 0.242mg 0.15mg 0%
Leucine 1.006mg 0.2mg 0%
Lysine 0.105mg 0.184mg 0%
Methionine 0.162mg 0.04mg 0%
Phenylalanine 0.366mg 0.154mg 0%
Valine 0.337mg 0.162mg 0%
Histidine 0.172mg 0.09mg 0%
Fructose 0.17g 0%

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
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +153.9%
Contains more FatsFats +337.5%
Contains more CarbsCarbs +851.5%
Contains more WaterWater +685.8%
Contains more OtherOther +17.6%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +983.3%
Contains more Poly. FatPolyunsaturated fat +389.9%
Contains less Sat. FatSaturated fat -52.3%

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. Yardlong bean (Asparagus bean) raw - 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.