Whole-grain cornmeal vs Black Beans: How To Choose?

Although whole-grain cornmeal and black beans belong to different food groups, while whole-grain cornmeal belong is a grain, and black beans belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

That’s why we decided to create an in-depth article that compares whole-grain cornmeal and black beans, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

Now, let’s see how whole-grain cornmeal and black beans compare specifically.

Whole-grain cornmeal

Whole-grain cornmeal (Zea mays) is made by grinding whole corn kernels into a fine or coarse powder. It is considered a whole grain because it contains all three parts of the corn kernel: the germ, bran, and endosperm.

It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like vitamin B3, iron and zinc. It also contains antioxidants, such as carotenoids, flavonoids, and phenolic acids, that have been linked to various health benefits, including improved heart health and blood sugar control.

Whole-grain cornmeal is commonly used in traditional American cuisine, such as cornbread, polenta, and grits. It can also be used as a coating for fish and meats, as an ingredient in baking, and as a thickener in soups and sauces. It is a healthier option than refined cornmeal as it retains all the nutrients from the corn kernel and provides more fiber.

Whole-grain cornmeal is an excellent source of Vitamin B1 (Thiamine).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine) and some Vitamin A, Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate).

Black Beans

Black beans (Phaseolus vulgaris) are a type of legume that are native to Central and South America.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content and rich, nutty flavor.

Black beans are also a good source of antioxidants. They have been shown to have a number of potential health benefits, including reducing the risk of certain types of cancer and helping to lower cholesterol levels.

They are easy to incorporate into a wide range of recipes and can be enjoyed in dishes such as black bean soup, burritos, and salads.

Black Beans are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin K.

Whole-grain cornmeal vs Black Beans Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing whole-grain cornmeal vs black beans.

This comparison will start by comparing the caloric value of whole-grain cornmeal and black beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Whole-grain cornmeal vs Black Beans Calories

Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing black beans vs whole-grain cornmeal for weight loss, black beans are slightly lower in calories, with 341 calories per 100 grams, compared to 362 calories per 100 grams of whole-grain cornmeal.

However, both whole-grain cornmeal and black beans can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Whole-grain cornmeal vs Black Beans Protein

Legumes and most legume products, including whole-grain cornmeal and black beans, are important sources of plant-based protein.

Black Beans offer around 62% more protein than whole-grain cornmeal.

Black Beans have 21.6 grams of protein per 100 grams, while whole-grain cornmeal has 8.1 grams of protein per 100 grams.

Whole-grain cornmeal vs Black Beans Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in whole-grain cornmeal and black beans.

The total amount of carbohydrates is around 19% higher in whole-grain cornmeal than in black beans. It have 76.9 grams per 100 grams, compared to 62.4 grams in black beans.

There’s less sugar in whole-grain cornmeal than in black beans, 67% precisely.

One handful of whole-grain cornmeal (28 grams) contains 0.2 grams of sugar, while the same amount of black beans contains 0.6 grams.

Lastly, let’s take a look at the dietary fiber in whole-grain cornmeal and black beans.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 4.3 grams of fiber per portion, black beans are a better source of fiber than whole-grain cornmeal which offer 2 grams per portion.

Whole-grain cornmeal vs Black Beans Fats

Like most other grains and legumes, with the exception of lupins and peanuts, whole-grain cornmeal and black beans are low in fat.

Fats in whole-grain cornmeal and black beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in whole-grain cornmeal and black beans:

• Whole-grain cornmeal: 3.6 grams per 100 grams
• Black Beans: 1.4 per 100 grams

Speaking of saturated fats, black beans are 20% lower in saturated fats.

Black Beans and whole-grain cornmeal contain 0.4 grams and 0.5 grams of saturated fat per 100 grams, respectively.

Whole-grain cornmeal vs Black Beans Vitamins Content

This section will discuss the vitamin content of whole-grain cornmeal and black beans.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Whole-grain cornmeal has a higher amount of vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B9 (Folate), and vitamin K.

However, black beans have a higher amount of vitamin A, vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), and vitamin E.

Whole-grain cornmeal and black beans contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins whole-grain cornmeal and black beans contain side by side, so you can easily compare them.

Whole-grain cornmeal vs Black Beans Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the whole-grain cornmeal and black beans comparison focuses on their mineral content.

Whole-grain cornmeal is a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc than black beans.

On the other hand, black beans are a higher amount of selenium, and sodium.

Whole-grain cornmeal and black beans contain the same amount of fluoride.

Check out the table below to learn how whole-grain cornmeal and black beans compare when it comes to mineral content.

The Final Word

Whole-grain cornmeal and black beans are highly nutritious and a great addition to a plant-based diet.

Both whole-grain cornmeal and black beans are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in grains and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes and grains are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.