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  6. Yellow beans vs. Cornmeal

Yellow beans vs. Cornmeal — In-Depth Nutrition Comparison

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Significant differences between yellow beans and cornmeal

  • Yellow beans have more fiber, copper, manganese, and phosphorus; however, cornmeal is richer in folate, vitamin B1, vitamin B3, iron, vitamin B2, and selenium.
  • Cornmeal covers your daily folate needs 32% more than yellow beans.
  • Cornmeal has 3 times less fiber than yellow beans. Yellow beans have 10.4g of fiber, while cornmeal has 3.9g.

Specific food types used in this comparison are Beans, yellow, mature seeds, cooked, boiled, without salt and Cornmeal, degermed, enriched, yellow.

Infographic

Yellow 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 53% 19% 29% 93% 62% 29% 78% 0.65% 59% 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 +131.3%
Contains more CalciumCalcium +1966.7%
Contains more PotassiumPotassium +128.9%
Contains more CopperCopper +144.7%
Contains more ZincZinc +60.6%
Contains more PhosphorusPhosphorus +84.8%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +161.5%
Contains more IronIron +75.8%
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 6% 0% 19% 0% 47% 24% 13% 14% 30% 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 CVitamin C +∞%
Contains more Vitamin EVitamin E +683.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +309.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +194.7%
Contains more Vitamin B2Vitamin B2 +270.9%
Contains more Vitamin B3Vitamin B3 +601.7%
Contains more Vitamin B6Vitamin B6 +41.1%
Contains more FolateFolate +158%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.24mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yellow beans Cornmeal DV% diff.
Folate 81µg 209µg 32%
Vitamin B1 0.187mg 0.551mg 30%
Starch 73.3g 30%
Vitamin B3 0.708mg 4.968mg 27%
Fiber 10.4g 3.9g 26%
Iron 2.48mg 4.36mg 24%
Vitamin B2 0.103mg 0.382mg 21%
Carbs 25.28g 79.45g 18%
Selenium 1.3µg 10.5µg 17%
Copper 0.186mg 0.076mg 12%
Manganese 0.455mg 0.174mg 12%
Phosphorus 183mg 99mg 12%
Calories 144kcal 370kcal 11%
Magnesium 74mg 32mg 10%
Calcium 62mg 3mg 6%
Potassium 325mg 142mg 5%
Vitamin E 0.94mg 0.12mg 5%
Choline 35.2mg 8.6mg 5%
Zinc 1.06mg 0.66mg 4%
Vitamin B6 0.129mg 0.182mg 4%
Protein 9.16g 7.11g 4%
Vitamin K 3.5µg 0µg 3%
Polyunsaturated fat 0.466g 0.828g 2%
Vitamin C 1.8mg 0mg 2%
Monounsaturated fat 0.094g 0.39g 1%
Fats 1.08g 1.75g 1%
Vitamin A 0µg 11µg 1%
Net carbs 14.88g 75.55g N/A
Sugar 0.34g 1.61g N/A
Sodium 5mg 7mg 0%
Vitamin B5 0.229mg 0.24mg 0%
Saturated fat 0.279g 0.22g 0%
Tryptophan 0.108mg 0.038mg 0%
Threonine 0.386mg 0.172mg 0%
Isoleucine 0.405mg 0.242mg 0%
Leucine 0.732mg 1.006mg 0%
Lysine 0.629mg 0.105mg 0%
Methionine 0.138mg 0.162mg 0%
Phenylalanine 0.496mg 0.366mg 0%
Valine 0.479mg 0.337mg 0%
Histidine 0.255mg 0.172mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 25% 63%
Protein: 9.16 g
Fats: 1.08 g
Carbs: 25.28 g
Water: 62.98 g
Other: 1.5 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 +28.8%
Contains more WaterWater +463.3%
Contains more OtherOther +194.1%
Contains more FatsFats +62%
Contains more CarbsCarbs +214.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.279 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.466 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 -21.1%
Contains more Mono. FatMonounsaturated fat +314.9%
Contains more Poly. FatPolyunsaturated fat +77.7%

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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. Yellow beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173752/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.