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Refried beans vs Cornmeal - In-Depth Nutrition Comparison

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A recap on differences between Refried beans and Cornmeal

  • Refried beans have more Copper, however Cornmeal is higher in Folate, Vitamin B1, Iron, Vitamin B3, Vitamin B2, Selenium, Vitamin C, and Vitamin B6.
  • Cornmeal covers your daily Folate needs 50% more than Refried beans.
  • Cornmeal contains 53 times less Sodium than Refried beans. Refried beans contain 370mg of Sodium, while Cornmeal contains 7mg.

Food varieties used in this article are Refried beans, canned, traditional style (includes USDA commodity) and Cornmeal, degermed, enriched, yellow.

Infographic

Refried 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +866.7%
Contains more Potassium +124.6%
Contains more Copper +69.7%
Contains more Iron +202.8%
Contains less Sodium -98.1%
Contains more Zinc +13.8%
Equal in Magnesium - 32
Equal in Phosphorus - 99
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 54% 25% 40% 29% 49% 16% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 164% 23% 43% 13% 1% 19% 26%
Contains more Calcium +866.7%
Contains more Potassium +124.6%
Contains more Copper +69.7%
Contains more Iron +202.8%
Contains less Sodium -98.1%
Contains more Zinc +13.8%
Equal in Magnesium - 32
Equal in Phosphorus - 99

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
:
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +33.3%
Contains more Vitamin B1 +625%
Contains more Vitamin B2 +383.5%
Contains more Vitamin B3 +1253.7%
Contains more Vitamin B5 +27%
Contains more Vitamin B6 +76.7%
Contains more Folate +1800%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
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%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +33.3%
Contains more Vitamin B1 +625%
Contains more Vitamin B2 +383.5%
Contains more Vitamin B3 +1253.7%
Contains more Vitamin B5 +27%
Contains more Vitamin B6 +76.7%
Contains more Folate +1800%

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.
Refried beans Cornmeal
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Refried beans Cornmeal Opinion
Net carbs 9.85g 75.55g Cornmeal
Protein 4.98g 7.11g Cornmeal
Fats 2.01g 1.75g Refried beans
Carbs 13.55g 79.45g Cornmeal
Calories 90kcal 370kcal Cornmeal
Starch 7.43g 73.3g Cornmeal
Fructose 0g 0.17g Cornmeal
Sugar 0.54g 1.61g Refried beans
Fiber 3.7g 3.9g Cornmeal
Calcium 29mg 3mg Refried beans
Iron 1.44mg 4.36mg Cornmeal
Magnesium 35mg 32mg Refried beans
Phosphorus 92mg 99mg Cornmeal
Potassium 319mg 142mg Refried beans
Sodium 370mg 7mg Cornmeal
Zinc 0.58mg 0.66mg Cornmeal
Copper 0.129mg 0.076mg Refried beans
Vitamin A 0IU 214IU Cornmeal
Vitamin E 0.09mg 0.12mg Cornmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6mg 0mg Refried beans
Vitamin B1 0.076mg 0.551mg Cornmeal
Vitamin B2 0.079mg 0.382mg Cornmeal
Vitamin B3 0.367mg 4.968mg Cornmeal
Vitamin B5 0.189mg 0.24mg Cornmeal
Vitamin B6 0.103mg 0.182mg Cornmeal
Folate 11µg 209µg Cornmeal
Vitamin B12 0µg 0µg
Vitamin K 2.1µg 0µg Refried beans
Tryptophan 0.065mg 0.038mg Refried beans
Threonine 0.231mg 0.172mg Refried beans
Isoleucine 0.242mg 0.242mg
Leucine 0.438mg 1.006mg Cornmeal
Lysine 0.377mg 0.105mg Refried beans
Methionine 0.083mg 0.162mg Cornmeal
Phenylalanine 0.297mg 0.366mg Cornmeal
Valine 0.287mg 0.337mg Cornmeal
Histidine 153mg 0.172mg Refried beans
Cholesterol 0mg 0mg
Trans Fat 0.016g 0g Cornmeal
Saturated Fat 0.631g 0.22g Cornmeal
Monounsaturated Fat 0.601g 0.39g Refried beans
Polyunsaturated fat 0.543g 0.828g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans Cornmeal
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
10
Refried beans
46
Cornmeal
Mineral Summary Score
33
Refried beans
36
Cornmeal

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
30%
Refried beans
43%
Cornmeal
Carbohydrates
14%
Refried beans
79%
Cornmeal
Fats
9%
Refried beans
8%
Cornmeal

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 1.07g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 30)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $1.4)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 363mg)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 0.411g)
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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.