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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.
White beans
White beans
8
:
2
Cornmeal
Cornmeal
Contains more Calcium +2900%
Contains more Magnesium +96.9%
Contains more Phosphorus +14.1%
Contains more Potassium +295.1%
Contains less Sodium -14.3%
Contains more Zinc +109.1%
Contains more Copper +277.6%
Contains more Manganese +265.5%
Contains more Iron +17.8%
Contains more Selenium +707.7%
White beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 139% 45% 49% 50% 1% 38% 96% 83% 8%
Cornmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Contains more Calcium +2900%
Contains more Magnesium +96.9%
Contains more Phosphorus +14.1%
Contains more Potassium +295.1%
Contains less Sodium -14.3%
Contains more Zinc +109.1%
Contains more Copper +277.6%
Contains more Manganese +265.5%
Contains more Iron +17.8%
Contains more Selenium +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.
White beans
White beans
2
:
7
Cornmeal
Cornmeal
Contains more Vitamin E +683.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +366.9%
Contains more Vitamin B2 +730.4%
Contains more Vitamin B3 +3448.6%
Contains more Vitamin B6 +95.7%
Contains more Folate +158%
Equal in Vitamin B5 - 0.24
White beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 0% 30% 11% 3% 14% 22% 61% 0% 9%
Cornmeal
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 E +683.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +366.9%
Contains more Vitamin B2 +730.4%
Contains more Vitamin B3 +3448.6%
Contains more Vitamin B6 +95.7%
Contains more Folate +158%
Equal in Vitamin B5 - 0.24

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
White beans
White beans
3
:
2
Cornmeal
Cornmeal
Contains more Protein +36.8%
Contains more Water +464.2%
Contains more Other +243.1%
Contains more Fats +400%
Contains more Carbs +216.7%
White beans
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Cornmeal
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 Protein +36.8%
Contains more Water +464.2%
Contains more Other +243.1%
Contains more Fats +400%
Contains more Carbs +216.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
White beans
White beans
1
:
2
Cornmeal
Cornmeal
Contains less Saturated Fat -58.6%
Contains more Monounsaturated Fat +1158.1%
Contains more Polyunsaturated fat +444.7%
White beans
33% 11% 55%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.152 g
Cornmeal
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Contains less Saturated Fat -58.6%
Contains more Monounsaturated Fat +1158.1%
Contains more Polyunsaturated 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.
White beans Cornmeal
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient White beans Cornmeal Opinion
Net carbs 18.79g 75.55g Cornmeal
Protein 9.73g 7.11g White beans
Fats 0.35g 1.75g Cornmeal
Carbs 25.09g 79.45g Cornmeal
Calories 139kcal 370kcal Cornmeal
Starch 73.3g Cornmeal
Fructose 0.17g Cornmeal
Sugar 0.34g 1.61g White beans
Fiber 6.3g 3.9g White beans
Calcium 90mg 3mg White beans
Iron 3.7mg 4.36mg Cornmeal
Magnesium 63mg 32mg White beans
Phosphorus 113mg 99mg White beans
Potassium 561mg 142mg White beans
Sodium 6mg 7mg White beans
Zinc 1.38mg 0.66mg White beans
Copper 0.287mg 0.076mg White beans
Manganese 0.636mg 0.174mg White beans
Selenium 1.3µg 10.5µg Cornmeal
Vitamin A 0IU 214IU Cornmeal
Vitamin A RAE 0µg 11µg Cornmeal
Vitamin E 0.94mg 0.12mg White beans
Vitamin B1 0.118mg 0.551mg Cornmeal
Vitamin B2 0.046mg 0.382mg Cornmeal
Vitamin B3 0.14mg 4.968mg Cornmeal
Vitamin B5 0.229mg 0.24mg Cornmeal
Vitamin B6 0.093mg 0.182mg Cornmeal
Folate 81µg 209µg Cornmeal
Vitamin K 3.5µg 0µg White beans
Tryptophan 0.115mg 0.038mg White beans
Threonine 0.409mg 0.172mg White beans
Isoleucine 0.429mg 0.242mg White beans
Leucine 0.776mg 1.006mg Cornmeal
Lysine 0.668mg 0.105mg White beans
Methionine 0.146mg 0.162mg Cornmeal
Phenylalanine 0.526mg 0.366mg White beans
Valine 0.509mg 0.337mg White beans
Histidine 0.271mg 0.172mg White beans
Saturated Fat 0.091g 0.22g White beans
Monounsaturated Fat 0.031g 0.39g Cornmeal
Polyunsaturated fat 0.152g 0.828g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White beans Cornmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
White beans
46%
Cornmeal
Minerals Daily Need Coverage Score
53%
White beans
37%
Cornmeal

Comparison summary

Which food is lower in Sugar?
White beans
White beans is lower in Sugar (difference - 1.27g)
Which food contains less Sodium?
White beans
White beans contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
White beans
White beans is lower in Saturated Fat (difference - 0.129g)
Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 68)
Which food is cheaper?
White beans
White beans is cheaper (difference - $1.4)
Which food is richer in minerals?
White beans
White beans is relatively richer in minerals
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)

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.