Cornmeal vs. Green Bean
Nutrition comparison of Cornmeal and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and green bean:
- Both cornmeal and green bean are high in dietary fiber and potassium.
- Cornmeal has more thiamin, niacin, pantothenic acid and Vitamin B6.
- Cornmeal is a great source of iron and protein.
- Green bean has signficantly more calcium than cornmeal.
- Green bean is a great source of Vitamin C.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cornmeal is high in calories and green bean has 92% less calories than cornmeal - cornmeal has 384 calories per 100 grams and green bean has 31 calories.
For macronutrient ratios, cornmeal is lighter in protein, heavier in fat and similar to green bean for carbs. Cornmeal has a macronutrient ratio of 10:76:14 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Green Bean | |
|---|---|---|
| Protein | 10% | 20% |
| Carbohydrates | 76% | 76% |
| Fat | 14% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Cornmeal is high in carbohydrates and green bean has 90% less carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and green bean has 7g of carbohydrates.
The carbs in cornmeal are made of 85% starch, 13% dietary fiber and 2% sugar, whereas the carbs in green bean comprise of 48% sugar, 39% dietary fiber and 13% starch.
dietary fiber
Both cornmeal and green bean are high in dietary fiber. Cornmeal has 248% more dietary fiber than green bean - cornmeal has 9.4g of dietary fiber per 100 grams and green bean has 2.7g of dietary fiber.
sugar
Cornmeal and green bean contain similar amounts of sugar - cornmeal has 1.6g of sugar per 100 grams and green bean has 3.3g of sugar.
Protein
protein
Cornmeal is a great source of protein and it has 438% more protein than green bean - cornmeal has 9.9g of protein per 100 grams and green bean has 1.8g of protein.
Fat
saturated fat
Cornmeal and green bean contain similar amounts of saturated fat - cornmeal has 1g of saturated fat per 100 grams and green bean has 0.05g of saturated fat.
Vitamins
Vitamin C
Green bean is a great source of Vitamin C and it has more Vitamin C than cornmeal - green bean has 12.2mg of Vitamin C per 100 grams and cornmeal does not contain significant amounts.
Vitamin A
Green bean has more Vitamin A than cornmeal - green bean has 35ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.
Vitamin E
Cornmeal and green bean contain similar amounts of Vitamin E - cornmeal has 0.37mg of Vitamin E per 100 grams and green bean has 0.41mg of Vitamin E.
Vitamin K
Green bean has 214 times more Vitamin K than cornmeal - cornmeal has 0.2ug of Vitamin K per 100 grams and green bean has 43ug of Vitamin K.
The B Vitamins
Cornmeal has more thiamin, niacin, pantothenic acid and Vitamin B6. Both cornmeal and green bean contain significant amounts of riboflavin and folate.
| Cornmeal | Green Bean | |
|---|---|---|
| Thiamin | 0.3 MG | 0.082 MG |
| Riboflavin | 0.093 MG | 0.104 MG |
| Niacin | 2.47 MG | 0.734 MG |
| Pantothenic acid | 0.595 MG | 0.225 MG |
| Vitamin B6 | 0.59 MG | 0.141 MG |
| Folate | 34 UG | 33 UG |
Minerals
calcium
Green bean has signficantly more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and green bean has 37mg of calcium.
iron
Cornmeal is a great source of iron and it has 190% more iron than green bean - cornmeal has 3mg of iron per 100 grams and green bean has 1mg of iron.
potassium
Both cornmeal and green bean are high in potassium. Cornmeal has 53% more potassium than green bean - cornmeal has 322mg of potassium per 100 grams and green bean has 211mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cornmeal and green bean contain significant amounts of alpha linoleic acid (ALA).
| Cornmeal | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.069 G |
| Total | 0.06 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, cornmeal has more linoleic acid than green bean per 100 grams.
| Cornmeal | Green Bean | |
|---|---|---|
| other omega 6 | 0.033 G | ~ |
| linoleic acid | 2.292 G | 0.044 G |
| Total | 2.325 G | 0.044 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Cornmeal (Cornmeal, yellow (Navajo)) and Green Bean (Beans, snap, green, raw) .
Cornmeal g
()
|
Daily Values (%) |
Green Bean g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cornmeal or green bean contain more calories in 100 grams?Cornmeal is high in calories and green bean has 90% less calories than cornmeal - cornmeal has 384 calories in 100g and green bean has 31 calories.
Does cornmeal or green bean have more carbohydrates?
By weight, cornmeal is high in carbohydrates and green bean has 90% fewer carbohydrates than cornmeal - cornmeal has 72.9g of carbs for 100g and green bean has 7g of carbohydrates. the carbs in cornmeal are made of 90% starch, 10% dietary fiber and 0% sugar, whereas the carbs in green bean comprise of 50% sugar, 40% dietary fiber and 10% starch.
Does cornmeal or green bean contain more potassium?
Both cornmeal and green bean are high in potassium. Cornmeal has 50% more potassium than green bean - cornmeal has 322mg of potassium in 100 grams and green bean has 211mg of potassium.