Refried beans vs. Cornmeal — In-Depth Nutrition Comparison
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A recap on the differences between refried beans and cornmeal
- Refried beans have more vitamin C and copper; however, cornmeal is higher in folate, vitamin B1, iron, vitamin B3, vitamin B2, selenium, and vitamin B6.
- Cornmeal covers your daily folate needs 50% more than refried beans.
- Cornmeal has less sodium.
- The glycemic index of cornmeal is higher.
Food varieties used in this article are Refried beans, canned, traditional style (includes USDA commodity) and Cornmeal, degermed, enriched, yellow.
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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 CalciumCalcium | +866.7% |
| Contains more PotassiumPotassium | +124.6% |
| Contains more CopperCopper | +69.7% |
| Contains more ManganeseManganese | +66.1% |
| Contains more IronIron | +202.8% |
| Contains more ZincZinc | +13.8% |
| Contains less SodiumSodium | -98.1% |
| Contains more SeleniumSelenium | +81% |
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 CVitamin C | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +146.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +33.3% |
| Contains more Vitamin B1Vitamin B1 | +625% |
| Contains more Vitamin B2Vitamin B2 | +383.5% |
| Contains more Vitamin B3Vitamin B3 | +1253.7% |
| Contains more Vitamin B5Vitamin B5 | +27% |
| Contains more Vitamin B6Vitamin B6 | +76.7% |
| Contains more FolateFolate | +1800% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 11µg | 209µg | 50% |
| Vitamin B1 | 0.076mg | 0.551mg | 40% |
| Iron | 1.44mg | 4.36mg | 37% |
| Vitamin B3 | 0.367mg | 4.968mg | 29% |
| Starch | 7.43g | 73.3g | 27% |
| Vitamin B2 | 0.079mg | 0.382mg | 23% |
| Histidine | 153mg | 0.172mg | 22% |
| Carbs | 13.55g | 79.45g | 22% |
| Sodium | 370mg | 7mg | 16% |
| Calories | 90kcal | 370kcal | 14% |
| Selenium | 5.8µg | 10.5µg | 9% |
| Vitamin C | 6mg | 0mg | 7% |
| Vitamin B6 | 0.103mg | 0.182mg | 6% |
| Copper | 0.129mg | 0.076mg | 6% |
| Potassium | 319mg | 142mg | 5% |
| Manganese | 0.289mg | 0.174mg | 5% |
| Protein | 4.98g | 7.11g | 4% |
| Calcium | 29mg | 3mg | 3% |
| Polyunsaturated fat | 0.543g | 0.828g | 2% |
| Saturated fat | 0.631g | 0.22g | 2% |
| Choline | 21.2mg | 8.6mg | 2% |
| Vitamin K | 2.1µg | 0µg | 2% |
| Monounsaturated fat | 0.601g | 0.39g | 1% |
| Fiber | 3.7g | 3.9g | 1% |
| Magnesium | 35mg | 32mg | 1% |
| Vitamin B5 | 0.189mg | 0.24mg | 1% |
| Vitamin A | 0µg | 11µg | 1% |
| Phosphorus | 92mg | 99mg | 1% |
| Zinc | 0.58mg | 0.66mg | 1% |
| Fats | 2.01g | 1.75g | 0% |
| Net carbs | 9.85g | 75.55g | N/A |
| Sugar | 0.54g | 1.61g | N/A |
| Vitamin E | 0.09mg | 0.12mg | 0% |
| Trans fat | 0.016g | 0g | N/A |
| Tryptophan | 0.065mg | 0.038mg | 0% |
| Threonine | 0.231mg | 0.172mg | 0% |
| Isoleucine | 0.242mg | 0.242mg | 0% |
| Leucine | 0.438mg | 1.006mg | 0% |
| Lysine | 0.377mg | 0.105mg | 0% |
| Methionine | 0.083mg | 0.162mg | 0% |
| Phenylalanine | 0.297mg | 0.366mg | 0% |
| Valine | 0.287mg | 0.337mg | 0% |
| Fructose | 0g | 0.17g | 0% |
| Omega-3 - ALA | 0.169g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.008g | 0g | N/A |
| Omega-6 - Linoleic acid | 0.36g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.98 g
Fats:
2.01 g
Carbs:
13.55 g
Water:
77.75 g
Other:
1.71 g
Protein:
7.11 g
Fats:
1.75 g
Carbs:
79.45 g
Water:
11.18 g
Other:
0.51 g
| Contains more FatsFats | +14.9% |
| Contains more WaterWater | +595.4% |
| Contains more OtherOther | +235.3% |
| Contains more ProteinProtein | +42.8% |
| Contains more CarbsCarbs | +486.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.631 g
Monounsaturated fat:
Mono. Fat
0.601 g
Polyunsaturated fat:
Poly. Fat
0.543 g
Saturated fat:
Sat. Fat
0.22 g
Monounsaturated fat:
Mono. Fat
0.39 g
Polyunsaturated fat:
Poly. Fat
0.828 g
| Contains more Mono. FatMonounsaturated fat | +54.1% |
| Contains less Sat. FatSaturated fat | -65.1% |
| Contains more Poly. FatPolyunsaturated fat | +52.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
7.43 g
Sucrose:
0.54 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
73.3 g
Sucrose:
0.68 g
Glucose:
0.56 g
Fructose:
0.17 g
Lactose:
0 g
Maltose:
0.19 g
Galactose:
0 g
| Contains more StarchStarch | +886.5% |
| Contains more SucroseSucrose | +25.9% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
