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Whole-grain cornmeal vs Vigna Mungo Beans: Which Is Better?

This article explains the key similarities and differences between whole-grain cornmeal and vigna mungo beans, foods from the grains and legumes food groups. Read on to learn more about the whole-grain cornmeal vs vigna mungo beans comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on February 12, 2023.

Although whole-grain cornmeal and vigna mungo beans belong to different food groups, while whole-grain cornmeal belong is a grain, and vigna mungo 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 vigna mungo 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 vigna mungo 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).

Vigna Mungo Beans

Vigna mungo, also known as black gram or urad bean, is a type of legume native to India.

It is a popular ingredient in many vegan and vegetarian dishes due to its high protein and fiber content, as well as its rich, nutty flavor.

Vigna mungo is also a good source of several important nutrients, including potassium, iron, and B vitamins.

It can be enjoyed in a variety of dishes, such as black gram dal, curry, and sprouts.

In addition to being a nutritious food, Vigna mungo has been shown to have a number of potential health benefits.

It has been linked to lower cholesterol levels and improved blood sugar control, and it may also help to reduce the risk of certain types of cancer.

Vigna Mungo Beans are an excellent source of Vitamin B9 (Folate).

They also contain a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin B3 (Niacin), and Vitamin K.

Whole-grain cornmeal vs Vigna Mungo 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 vigna mungo beans.

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

Whole-grain cornmealVigna Mungo Beans
Energy362 kcal341 kcal
Carbs76.9 g59 g
Sugar0.64 g6.6 g
Fiber7.3 g18.3 g
Protein8.12 g25.2 g
Fat3.59 g1.64 g
Saturated Fat0.505 g0.114 g

Whole-grain cornmeal vs Vigna Mungo 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 vigna mungo beans vs whole-grain cornmeal for weight loss, vigna mungo 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 vigna mungo 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 Vigna Mungo Beans Protein

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

Vigna Mungo Beans offer around 68% more protein than whole-grain cornmeal.

Vigna Mungo Beans have 25.2 grams of protein per 100 grams, while whole-grain cornmeal has 8.1 grams of protein per 100 grams.

Whole-grain cornmeal vs Vigna Mungo 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 vigna mungo beans.

The total amount of carbohydrates is around 23% higher in whole-grain cornmeal than in vigna mungo beans. It have 76.9 grams per 100 grams, compared to 59 grams in vigna mungo beans.

There’s less sugar in whole-grain cornmeal than in vigna mungo beans, 89% precisely.

One handful of whole-grain cornmeal (28 grams) contains 0.2 grams of sugar, while the same amount of vigna mungo beans contains 1.8 grams.

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

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

With 5.1 grams of fiber per portion, vigna mungo beans are a better source of fiber than whole-grain cornmeal which offer 2 grams per portion.

Whole-grain cornmeal vs Vigna Mungo Beans Fats

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

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

Total fat in whole-grain cornmeal and vigna mungo beans:

  • Whole-grain cornmeal: 3.6 grams per 100 grams
  • Vigna Mungo Beans: 1.6 per 100 grams

Speaking of saturated fats, vigna mungo beans are 80% lower in saturated fats.

Vigna Mungo Beans and whole-grain cornmeal contain 0.1 grams and 0.5 grams of saturated fat per 100 grams, respectively.

Whole-grain cornmeal vs Vigna Mungo Beans Vitamins Content

This section will discuss the vitamin content of whole-grain cornmeal and vigna mungo 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 B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B9 (Folate), vitamin E, and vitamin K.

However, vigna mungo beans have a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B3 (Niacin), and vitamin B6 (Pyroxidine).

Whole-grain cornmeal and vigna mungo 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 vigna mungo beans contain side by side, so you can easily compare them.

Whole-grain cornmealVigna Mungo Beans
Vitamin A214 IU23 IU
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.385 mg0.273 mg
Vitamin B2 (Riboflavin)0.201 mg0.254 mg
Vitamin B3 (Niacin)3.63 mg1.45 mg
Vitamin B5 (Pantothenic acid)0.425 mg0.906 mg
Vitamin B6 (Pyroxidine)0.304 mg0.281 mg
Vitamin B9 (Folate)25 µg216 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.42 mg0.51 mg
Vitamin K0.3 µg9 µg

Whole-grain cornmeal vs Vigna Mungo 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 vigna mungo beans comparison focuses on their mineral content.

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

On the other hand, vigna mungo beans are a higher amount of selenium.

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

Whole-grain cornmealVigna Mungo Beans
Calcium6 mg138 mg
Copper0.193 mg0.981 mg
Fluoride02.2 µg
Iron3.45 mg7.57 mg
Magnesium127 mg267 mg
Manganese0.498 mg1.53 mg
Phosphorus241 mg379 mg
Potassium287 mg983 mg
Selenium15.5 µg8.2 µg
Sodium35 mg38 mg
Zinc1.82 mg3.35 mg

The Final Word

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

Both whole-grain cornmeal and vigna mungo 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.

Sources

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