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  6. White beans vs. Cornmeal

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

White beans vs Cornmeal infographic
Infographic link

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 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
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 +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.
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% 0% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
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 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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.24mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White beans Cornmeal 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 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 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
33% 11% 55%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 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 -58.6%
Contains more Mono. FatMonounsaturated fat +1158.1%
Contains more Poly. FatPolyunsaturated fat +444.7%

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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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.