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Fava beans vs. Cornmeal — In-Depth Nutrition Comparison

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A recap on the differences between fava beans and cornmeal

  • Fava beans have more copper, manganese, and fiber; however, cornmeal is higher in vitamin B1, iron, vitamin B3, folate, vitamin B2, selenium, and vitamin B6.
  • Cornmeal covers your daily vitamin B1 needs 38% more than fava beans.
  • Cornmeal contains 3 times less copper than fava beans. Fava beans contain 0.259mg of copper, while cornmeal contains 0.076mg.
  • The glycemic index of fava beans is higher.

Food varieties used in this article are Broadbeans (fava beans), mature seeds, cooked, boiled, without salt and Cornmeal, degermed, enriched, yellow.

Infographic

Fava beans vs Cornmeal 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 31% 11% 24% 56% 86% 28% 54% 0.65% 55% 14%
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%
Contains more MagnesiumMagnesium +34.4%
Contains more CalciumCalcium +1100%
Contains more PotassiumPotassium +88.7%
Contains more CopperCopper +240.8%
Contains more ZincZinc +53%
Contains more PhosphorusPhosphorus +26.3%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +142%
Contains more IronIron +190.7%
Contains more SeleniumSelenium +303.8%

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 1% 0.33% 0.4% 0% 24% 21% 13% 9.4% 17% 0% 7.3% 78% 17%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +255.8%
Contains more Vitamin AVitamin A +1000%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B1Vitamin B1 +468%
Contains more Vitamin B2Vitamin B2 +329.2%
Contains more Vitamin B3Vitamin B3 +598.7%
Contains more Vitamin B5Vitamin B5 +52.9%
Contains more Vitamin B6Vitamin B6 +152.8%
Contains more FolateFolate +101%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fava beans Cornmeal DV% diff.
Vitamin B1 0.097mg 0.551mg 38%
Iron 1.5mg 4.36mg 36%
Starch 73.3g 30%
Vitamin B3 0.711mg 4.968mg 27%
Folate 104µg 209µg 26%
Vitamin B2 0.089mg 0.382mg 23%
Carbs 19.65g 79.45g 20%
Copper 0.259mg 0.076mg 20%
Selenium 2.6µg 10.5µg 14%
Calories 110kcal 370kcal 13%
Manganese 0.421mg 0.174mg 11%
Vitamin B6 0.072mg 0.182mg 8%
Fiber 5.4g 3.9g 6%
Potassium 268mg 142mg 4%
Phosphorus 125mg 99mg 4%
Polyunsaturated fat 0.164g 0.828g 4%
Choline 30.6mg 8.6mg 4%
Magnesium 43mg 32mg 3%
Zinc 1.01mg 0.66mg 3%
Calcium 36mg 3mg 3%
Vitamin B5 0.157mg 0.24mg 2%
Fats 0.4g 1.75g 2%
Vitamin K 2.9µg 0µg 2%
Protein 7.6g 7.11g 1%
Monounsaturated fat 0.079g 0.39g 1%
Vitamin E 0.02mg 0.12mg 1%
Vitamin A 1µg 11µg 1%
Saturated fat 0.066g 0.22g 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 14.25g 75.55g N/A
Sugar 1.82g 1.61g N/A
Sodium 5mg 7mg 0%
Tryptophan 0.072mg 0.038mg 0%
Threonine 0.27mg 0.172mg 0%
Isoleucine 0.306mg 0.242mg 0%
Leucine 0.572mg 1.006mg 0%
Lysine 0.486mg 0.105mg 0%
Methionine 0.062mg 0.162mg 0%
Phenylalanine 0.321mg 0.366mg 0%
Valine 0.338mg 0.337mg 0%
Histidine 0.193mg 0.172mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 20% 72%
Protein: 7.6 g
Fats: 0.4 g
Carbs: 19.65 g
Water: 71.54 g
Other: 0.81 g
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more WaterWater +539.9%
Contains more OtherOther +58.8%
Contains more FatsFats +337.5%
Contains more CarbsCarbs +304.3%
~equal in Protein ~7.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 26% 53%
Saturated fat: Sat. Fat 0.066 g
Monounsaturated fat: Mono. Fat 0.079 g
Polyunsaturated fat: Poly. Fat 0.164 g
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
Contains less Sat. FatSaturated fat -70%
Contains more Mono. FatMonounsaturated fat +393.7%
Contains more Poly. FatPolyunsaturated fat +404.9%

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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. Fava beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173753/nutrients
  2. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.