Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Winged bean
  5. Compare
  6. Winged bean vs. Cornmeal

Winged bean vs. Cornmeal — In-Depth Nutrition Comparison

Compare

Differences between Winged bean and Cornmeal

  • Winged bean has more Copper, Manganese, and Potassium, while Cornmeal has more Folate, Iron, Vitamin B3, Vitamin B2, Selenium, Vitamin B1, and Vitamin B6.
  • Winged bean's daily need coverage for Copper is 146% higher.
  • Cornmeal contains 4 times less Potassium than Winged bean. Winged bean contains 586mg of Potassium, while Cornmeal contains 142mg.

The food types used in this comparison are Winged bean tuber, raw and Cornmeal, degermed, enriched, yellow.

Infographic

Winged bean 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.
Winged bean
Winged bean
5
:
5
Cornmeal
Cornmeal
Contains more Calcium +900%
Contains more Potassium +312.7%
Contains more Zinc +110.6%
Contains more Copper +1723.7%
Contains more Manganese +205.7%
Contains more Iron +118%
Contains more Magnesium +33.3%
Contains more Phosphorus +120%
Contains less Sodium -80%
Contains more Selenium +1400%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Cornmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Contains more Calcium +900%
Contains more Potassium +312.7%
Contains more Zinc +110.6%
Contains more Copper +1723.7%
Contains more Manganese +205.7%
Contains more Iron +118%
Contains more Magnesium +33.3%
Contains more Phosphorus +120%
Contains less Sodium -80%
Contains more Selenium +1400%

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.
Winged bean
Winged bean
0
:
9
Cornmeal
Cornmeal
Contains more Vitamin A +∞%
Contains more Vitamin B1 +45.4%
Contains more Vitamin B2 +156.4%
Contains more Vitamin B3 +202.9%
Contains more Vitamin B5 +106.9%
Contains more Vitamin B6 +142.7%
Contains more Folate +1000%
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
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 A +∞%
Contains more Vitamin B1 +45.4%
Contains more Vitamin B2 +156.4%
Contains more Vitamin B3 +202.9%
Contains more Vitamin B5 +106.9%
Contains more Vitamin B6 +142.7%
Contains more Folate +1000%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged bean
Winged bean
3
:
2
Cornmeal
Cornmeal
Contains more Protein +63.2%
Contains more Water +413.4%
Contains more Other +292.2%
Contains more Fats +94.4%
Contains more Carbs +182.7%
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 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 +63.2%
Contains more Water +413.4%
Contains more Other +292.2%
Contains more Fats +94.4%
Contains more Carbs +182.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged bean
Winged bean
0
:
3
Cornmeal
Cornmeal
Contains more Monounsaturated Fat +66.7%
Contains more Polyunsaturated fat +375.9%
Equal in Saturated Fat - 0.22
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Cornmeal
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Contains more Monounsaturated Fat +66.7%
Contains more Polyunsaturated fat +375.9%
Equal in Saturated Fat - 0.22

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winged bean 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 Winged bean Cornmeal Opinion
Net carbs 28.1g 75.55g Cornmeal
Protein 11.6g 7.11g Winged bean
Fats 0.9g 1.75g Cornmeal
Carbs 28.1g 79.45g Cornmeal
Calories 148kcal 370kcal Cornmeal
Starch 73.3g Cornmeal
Fructose 0.17g Cornmeal
Sugar 1.61g Winged bean
Fiber 3.9g Cornmeal
Calcium 30mg 3mg Winged bean
Iron 2mg 4.36mg Cornmeal
Magnesium 24mg 32mg Cornmeal
Phosphorus 45mg 99mg Cornmeal
Potassium 586mg 142mg Winged bean
Sodium 35mg 7mg Cornmeal
Zinc 1.39mg 0.66mg Winged bean
Copper 1.386mg 0.076mg Winged bean
Manganese 0.532mg 0.174mg Winged bean
Selenium 0.7µg 10.5µg Cornmeal
Vitamin A 0IU 214IU Cornmeal
Vitamin A RAE 0µg 11µg Cornmeal
Vitamin E 0.12mg Cornmeal
Vitamin B1 0.379mg 0.551mg Cornmeal
Vitamin B2 0.149mg 0.382mg Cornmeal
Vitamin B3 1.64mg 4.968mg Cornmeal
Vitamin B5 0.116mg 0.24mg Cornmeal
Vitamin B6 0.075mg 0.182mg Cornmeal
Folate 19µg 209µg Cornmeal
Tryptophan 0.252mg 0.038mg Winged bean
Threonine 0.451mg 0.172mg Winged bean
Isoleucine 0.425mg 0.242mg Winged bean
Leucine 0.64mg 1.006mg Cornmeal
Lysine 0.592mg 0.105mg Winged bean
Methionine 0.143mg 0.162mg Cornmeal
Phenylalanine 0.451mg 0.366mg Winged bean
Valine 0.599mg 0.337mg Winged bean
Histidine 0.241mg 0.172mg Winged bean
Saturated Fat 0.222g 0.22g Cornmeal
Monounsaturated Fat 0.234g 0.39g Cornmeal
Polyunsaturated fat 0.174g 0.828g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Cornmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
17%
Winged bean
46%
Cornmeal
Minerals Daily Need Coverage Score
75%
Winged bean
37%
Cornmeal

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 1.61g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 36)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $0.9)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 0.002g)
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

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.