Cornmeal vs. Black Beans

Nutrition comparison of Cornmeal and Black Beans


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cornmeal versus black beans (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in cornmeal and black beans:

  • Both cornmeal and black beans are high in dietary fiber and potassium.
  • Black bean has signficantly more calcium than cornmeal.
  • Cornmeal has more thiamin, niacin, pantothenic acid and Vitamin B6.
  • Cornmeal is a great source of iron and protein.
Detailed nutritional comparison of cornmeal and black beans is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.


Image of Cornmeal src
Image of Black Beans src

Here's an infographic summarizing the nutritional differences between cornmeal and black beans. marks particularly rich nutrients.


Calories and Carbs

calories

Cornmeal is high in calories and black bean has 76% less calories than cornmeal - cornmeal has 384 calories per 100 grams and black bean has 91 calories.

For macronutrient ratios, cornmeal is lighter in protein, heavier in carbs and heavier in fat compared to black beans per calorie. Cornmeal has a macronutrient ratio of 10:76:14 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cornmeal Black Beans
Protein 10% 26%
Carbohydrates 76% 71%
Fat 14% 3%
Alcohol ~ ~

carbohydrates

Cornmeal is high in carbohydrates and black bean has 77% less carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.

dietary fiber

Both cornmeal and black beans are high in dietary fiber. Cornmeal has 36% more dietary fiber than black bean - cornmeal has 9.4g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.

sugar

Cornmeal and black beans contain similar amounts of sugar - cornmeal has 1.6g of sugar per 100 grams and black bean has 0.23g of sugar.

Protein

protein

Cornmeal is a great source of protein and it has 63% more protein than black bean - cornmeal has 9.9g of protein per 100 grams and black bean has 6g of protein.

Fat

saturated fat

Cornmeal and black beans contain similar amounts of saturated fat - cornmeal has 1g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.

Vitamins

Vitamin C

Black bean has more Vitamin C than cornmeal - black bean has 2.7mg of Vitamin C per 100 grams and cornmeal does not contain significant amounts.

Vitamin A

Black beans and cornmeal contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.

Vitamin E

Cornmeal and black beans contain similar amounts of Vitamin E - cornmeal has 0.37mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.

Vitamin K

Cornmeal and black beans contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.

The B Vitamins

Cornmeal has more thiamin, niacin, pantothenic acid and Vitamin B6. Both cornmeal and black beans contain significant amounts of riboflavin and folate.

Cornmeal Black Beans
Thiamin 0.3 MG 0.14 MG
Riboflavin 0.093 MG 0.12 MG
Niacin 2.47 MG 0.62 MG
Pantothenic acid 0.595 MG 0.184 MG
Vitamin B6 0.59 MG 0.055 MG
Folate 34 UG 61 UG

Minerals

calcium

Black bean has signficantly more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and black bean has 35mg of calcium.

iron

Cornmeal is a great source of iron and it has 57% more iron than black bean - cornmeal has 3mg of iron per 100 grams and black bean has 1.9mg of iron.

potassium

Both cornmeal and black beans are high in potassium. Cornmeal has a little more potassium (5%) than black bean by weight - cornmeal has 322mg of potassium per 100 grams and black bean has 308mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both cornmeal and black beans contain significant amounts of alpha linoleic acid (ALA).

Cornmeal Black Beans
alpha linoleic acid 0.06 G 0.057 G
Total 0.06 G 0.057 G

omega 6s

Comparing omega-6 fatty acids, cornmeal has more linoleic acid than black bean per 100 grams.

Cornmeal Black Beans
other omega 6 0.033 G ~
linoleic acid 2.292 G 0.068 G
Total 2.325 G 0.068 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Cornmeal or Black Beans .

Note: The specific food items compared are: Cornmeal (Cornmeal, yellow (Navajo)) and Black Beans (Beans, black turtle, mature seeds, canned) .

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FAQ

Does cornmeal or black beans contain more calories in 100 grams?
Cornmeal is high in calories and black bean has 80% less calories than cornmeal - cornmeal has 384 calories in 100g and black bean has 91 calories.

Does cornmeal or black beans have more carbohydrates?
By weight, cornmeal is high in carbohydrates and black bean has 80% fewer carbohydrates than cornmeal - cornmeal has 72.9g of carbs for 100g and black bean has 16.6g of carbohydrates.

Does cornmeal or black beans contain more potassium?
Both cornmeal and black beans are high in potassium. Cornmeal has a little more potassium ( 10%) than black bean by weight - cornmeal has 322mg of potassium in 100 grams and black bean has 308mg of potassium.