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  6. French beans vs. Cornmeal

French beans vs. Cornmeal — In-Depth Nutrition Comparison

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A recap on the differences between french beans and cornmeal

  • French beans has more fiber, manganese, and potassium; however, cornmeal is higher in iron, vitamin B1, folate, vitamin B3, vitamin B2, carbs, and selenium.
  • Cornmeal covers your daily iron needs 41% more than french beans.
  • Cornmeal contains 3 times less potassium than french beans. French beans contains 370mg of potassium, while cornmeal contains 142mg.
  • The glycemic index of cornmeal is higher.

Food varieties used in this article are Beans, french, mature seeds, cooked, boiled, without salt and Cornmeal, degermed, enriched, yellow.

Infographic

French beans vs Cornmeal infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 40% 19% 33% 41% 38% 17% 44% 0.78% 50% 6.5%
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 +75%
Contains more CalciumCalcium +2000%
Contains more PotassiumPotassium +160.6%
Contains more CopperCopper +51.3%
Contains less SodiumSodium -14.3%
Contains more ManganeseManganese +119.5%
Contains more IronIron +303.7%
Contains more SeleniumSelenium +775%
~equal in Zinc ~0.66mg
~equal in Phosphorus ~99mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4% 0% 0% 0% 33% 14% 10% 13% 24% 0% 0% 56%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 3.7% 2.4% 138% 88% 93% 14% 42% 0% 0% 157%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +323.8%
Contains more Vitamin B2Vitamin B2 +516.1%
Contains more Vitamin B3Vitamin B3 +809.9%
Contains more Vitamin B6Vitamin B6 +73.3%
Contains more FolateFolate +178.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.24mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient French beans Cornmeal DV% diff.
Iron 1.08mg 4.36mg 41%
Vitamin B1 0.13mg 0.551mg 35%
Folate 75µg 209µg 34%
Starch 73.3g 30%
Vitamin B3 0.546mg 4.968mg 28%
Vitamin B2 0.062mg 0.382mg 25%
Fiber 9.4g 3.9g 22%
Carbs 24.02g 79.45g 18%
Selenium 1.2µg 10.5µg 17%
Calories 129kcal 370kcal 12%
Manganese 0.382mg 0.174mg 9%
Potassium 370mg 142mg 7%
Magnesium 56mg 32mg 6%
Calcium 63mg 3mg 6%
Vitamin B6 0.105mg 0.182mg 6%
Copper 0.115mg 0.076mg 4%
Polyunsaturated fat 0.453g 0.828g 3%
Fats 0.76g 1.75g 2%
Choline 8.6mg 2%
Vitamin C 1.2mg 0mg 1%
Vitamin A 0µg 11µg 1%
Vitamin E 0.12mg 1%
Saturated fat 0.083g 0.22g 1%
Monounsaturated fat 0.052g 0.39g 1%
Protein 7.05g 7.11g 0%
Protein per 100 calories 5.5g 1.9g N/A
Calories per 10 g protein 183kcal 520kcal N/A
Weight per 100 calories 78g 27g N/A
Net carbs 14.62g 75.55g N/A
Sugar 1.61g N/A
Zinc 0.64mg 0.66mg 0%
Phosphorus 102mg 99mg 0%
Sodium 6mg 7mg 0%
Vitamin B5 0.222mg 0.24mg 0%
Tryptophan 0.083mg 0.038mg 0%
Threonine 0.297mg 0.172mg 0%
Isoleucine 0.311mg 0.242mg 0%
Leucine 0.563mg 1.006mg 0%
Lysine 0.484mg 0.105mg 0%
Methionine 0.106mg 0.162mg 0%
Phenylalanine 0.381mg 0.366mg 0%
Valine 0.369mg 0.337mg 0%
Histidine 0.196mg 0.172mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 24% 67%
Protein: 7.05 g
Fats: 0.76 g
Carbs: 24.02 g
Water: 66.57 g
Other: 1.6 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 +495.4%
Contains more FatsFats +130.3%
Contains more CarbsCarbs +230.8%
~equal in Protein ~7.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 9% 77%
Saturated fat: Sat. Fat 0.083 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.453 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 -62.3%
Contains more Mono. FatMonounsaturated fat +650%
Contains more Poly. FatPolyunsaturated fat +82.8%

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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. French beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173739/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.