Cornmeal vs. White Beans
Nutrition comparison of Cornmeal and White Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
white beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and white beans:
- Both cornmeal and white beans are high in calories, dietary fiber, iron and potassium.
- Cornmeal has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Cornmeal is a great source of protein.
- White bean is an excellent source of calcium.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cornmeal and white beans are high in calories. Cornmeal has 237% more calories than white bean - cornmeal has 384 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, cornmeal is lighter in protein, heavier in fat and similar to white beans for carbs. Cornmeal has a macronutrient ratio of 10:76:14 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | White Beans | |
|---|---|---|
| Protein | 10% | 25% |
| Carbohydrates | 76% | 73% |
| Fat | 14% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Cornmeal is high in carbohydrates and white bean has 71% less carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
Both cornmeal and white beans are high in dietary fiber. Cornmeal has 96% more dietary fiber than white bean - cornmeal has 9.4g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
Cornmeal and white beans contain similar amounts of sugar - cornmeal has 1.6g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
Cornmeal is a great source of protein and it has 36% more protein than white bean - cornmeal has 9.9g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Cornmeal and white beans contain similar amounts of saturated fat - cornmeal has 1g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin E
Cornmeal and white beans contain similar amounts of Vitamin E - cornmeal has 0.37mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Cornmeal and white beans contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
Cornmeal has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both cornmeal and white beans contain significant amounts of folate.
| Cornmeal | White Beans | |
|---|---|---|
| Thiamin | 0.3 MG | 0.096 MG |
| Riboflavin | 0.093 MG | 0.037 MG |
| Niacin | 2.47 MG | 0.113 MG |
| Pantothenic acid | 0.595 MG | 0.185 MG |
| Vitamin B6 | 0.59 MG | 0.075 MG |
| Folate | 34 UG | 65 UG |
Minerals
calcium
White bean is an excellent source of calcium and it has 11 times more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
Both cornmeal and white beans are high in iron. is very similar to cornmeal for iron - cornmeal has 3mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both cornmeal and white beans are high in potassium. White bean has 41% more potassium than cornmeal - cornmeal has 322mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cornmeal and white beans contain significant amounts of alpha linoleic acid (ALA).
| Cornmeal | White Beans | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.056 G |
| Total | 0.06 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, cornmeal has more linoleic acid than white bean per 100 grams.
| Cornmeal | White Beans | |
|---|---|---|
| other omega 6 | 0.033 G | ~ |
| linoleic acid | 2.292 G | 0.067 G |
| Total | 2.325 G | 0.067 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 White Beans (Beans, white, mature seeds, canned) .
Cornmeal g
()
|
Daily Values (%) |
White Beans g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 white beans contain more calories in 100 grams?Both cornmeal and white beans are high in calories. Cornmeal has 240% more calories than white bean - cornmeal has 384 calories in 100g and white bean has 114 calories.
Does cornmeal or white beans have more carbohydrates?
By weight, cornmeal is high in carbohydrates and white bean has 70% fewer carbohydrates than cornmeal - cornmeal has 72.9g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does cornmeal or white beans contain more calcium?
White bean is a rich source of calcium and it has 11 times more calcium than cornmeal - cornmeal has 6mg of calcium in 100 grams and white bean has 73mg of calcium.
Does cornmeal or white beans contain more iron?
Both cornmeal and white beans are high in iron. is very similar to cornmeal for iron - cornmeal has 3mg of iron in 100 grams and white bean has 3mg of iron.
Does cornmeal or white beans contain more potassium?
Both cornmeal and white beans are high in potassium. White bean has 40% more potassium than cornmeal - cornmeal has 322mg of potassium in 100 grams and white bean has 454mg of potassium.