White beans vs. Cornmeal — In-Depth Nutrition Comparison
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Important differences between white beans and cornmeal
- White beans has more copper, manganese, potassium, fiber, and calcium; however, cornmeal is richer in vitamin B1, folate, vitamin B3, vitamin B2, and selenium.
- Cornmeal's daily need coverage for vitamin B1 is 36% more.
- White beans contains 30 times more calcium than cornmeal. White beans contains 90mg of calcium, while cornmeal contains 3mg.
The food varieties used in the comparison are Beans, white, mature seeds, cooked, boiled, without salt and Cornmeal, degermed, enriched, yellow.
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.
| Contains more MagnesiumMagnesium | +96.9% |
| Contains more CalciumCalcium | +2900% |
| Contains more PotassiumPotassium | +295.1% |
| Contains more CopperCopper | +277.6% |
| Contains more ZincZinc | +109.1% |
| Contains more PhosphorusPhosphorus | +14.1% |
| Contains less SodiumSodium | -14.3% |
| Contains more ManganeseManganese | +265.5% |
| Contains more IronIron | +17.8% |
| Contains more SeleniumSelenium | +707.7% |
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 EVitamin E | +683.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +308.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +366.9% |
| Contains more Vitamin B2Vitamin B2 | +730.4% |
| Contains more Vitamin B3Vitamin B3 | +3448.6% |
| Contains more Vitamin B6Vitamin B6 | +95.7% |
| Contains more FolateFolate | +158% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.73 g
Fats:
0.35 g
Carbs:
25.09 g
Water:
63.08 g
Other:
1.75 g
Protein:
7.11 g
Fats:
1.75 g
Carbs:
79.45 g
Water:
11.18 g
Other:
0.51 g
| Contains more ProteinProtein | +36.8% |
| Contains more WaterWater | +464.2% |
| Contains more OtherOther | +243.1% |
| Contains more FatsFats | +400% |
| Contains more CarbsCarbs | +216.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.091 g
Monounsaturated fat:
Mono. Fat
0.031 g
Polyunsaturated fat:
Poly. Fat
0.152 g
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 | -58.6% |
| Contains more Mono. FatMonounsaturated fat | +1158.1% |
| Contains more Poly. FatPolyunsaturated fat | +444.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B1 | 0.118mg | 0.551mg | 36% |
| Folate | 81µg | 209µg | 32% |
| Vitamin B3 | 0.14mg | 4.968mg | 30% |
| Starch | 73.3g | 30% | |
| Vitamin B2 | 0.046mg | 0.382mg | 26% |
| Copper | 0.287mg | 0.076mg | 23% |
| Manganese | 0.636mg | 0.174mg | 20% |
| Carbs | 25.09g | 79.45g | 18% |
| Selenium | 1.3µg | 10.5µg | 17% |
| Calories | 139kcal | 370kcal | 12% |
| Potassium | 561mg | 142mg | 12% |
| Fiber | 6.3g | 3.9g | 10% |
| Calcium | 90mg | 3mg | 9% |
| Iron | 3.7mg | 4.36mg | 8% |
| Magnesium | 63mg | 32mg | 7% |
| Zinc | 1.38mg | 0.66mg | 7% |
| Vitamin B6 | 0.093mg | 0.182mg | 7% |
| Polyunsaturated fat | 0.152g | 0.828g | 5% |
| Choline | 35.1mg | 8.6mg | 5% |
| Vitamin E | 0.94mg | 0.12mg | 5% |
| Protein | 9.73g | 7.11g | 5% |
| Vitamin K | 3.5µg | 0µg | 3% |
| Phosphorus | 113mg | 99mg | 2% |
| Fats | 0.35g | 1.75g | 2% |
| Vitamin A | 0µg | 11µg | 1% |
| Saturated fat | 0.091g | 0.22g | 1% |
| Monounsaturated fat | 0.031g | 0.39g | 1% |
| Net carbs | 18.79g | 75.55g | N/A |
| Sugar | 0.34g | 1.61g | N/A |
| Sodium | 6mg | 7mg | 0% |
| Vitamin B5 | 0.229mg | 0.24mg | 0% |
| Tryptophan | 0.115mg | 0.038mg | 0% |
| Threonine | 0.409mg | 0.172mg | 0% |
| Isoleucine | 0.429mg | 0.242mg | 0% |
| Leucine | 0.776mg | 1.006mg | 0% |
| Lysine | 0.668mg | 0.105mg | 0% |
| Methionine | 0.146mg | 0.162mg | 0% |
| Phenylalanine | 0.526mg | 0.366mg | 0% |
| Valine | 0.509mg | 0.337mg | 0% |
| Histidine | 0.271mg | 0.172mg | 0% |
| Fructose | 0.17g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
14%
42%
Minerals Daily Need Coverage Score
53%
37%
Comparison summary
Which food is lower in Sugar?
White beans is lower in Sugar (difference - 1.27g)
Which food contains less Sodium?
White beans contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
White beans is lower in Saturated fat (difference - 0.129g)
Which food is lower in glycemic index?
White beans is lower in glycemic index (difference - 68)
Which food is cheaper?
White beans is cheaper (difference - $1.4)
Which food is richer in minerals?
White beans is relatively richer in minerals
Which food is richer in vitamins?
Cornmeal is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)