Cornmeal vs. Dates — In-Depth Nutrition Comparison

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How are Cornmeal and Dates different?

Cornmeal is higher in Folate, Iron, Vitamin B1, Vitamin B2, Vitamin B3, and Selenium, however, Dates are richer in Fiber, Potassium, Copper, and Vitamin B5.
Daily need coverage for Folate from Cornmeal is 48% higher.
Cornmeal contains 11 times more Vitamin B1 than Dates . While Cornmeal contains 0.551mg of Vitamin B1, Dates contain only 0.052mg.

Cornmeal, degermed, enriched, yellow and Dates, deglet noor are the varieties used in this article.

Infographic

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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Cornmeal

Dates

Contains more Iron +327.5%

Contains more Phosphorus +59.7%

Contains more Zinc +127.6%

Contains more Selenium +250%

Contains more Calcium +1200%

Contains more Magnesium +34.4%

Contains more Potassium +362%

Contains less Sodium -71.4%

Contains more Copper +171.1%

Contains more Manganese +50.6%

Cornmeal

Dates

Contains more Iron +327.5%

Contains more Phosphorus +59.7%

Contains more Zinc +127.6%

Contains more Selenium +250%

Contains more Calcium +1200%

Contains more Magnesium +34.4%

Contains more Potassium +362%

Contains less Sodium -71.4%

Contains more Copper +171.1%

Contains more Manganese +50.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Cornmeal

Dates

Contains more Vitamin A +2040%

Contains more Vitamin E +140%

Contains more Vitamin B1 +959.6%

Contains more Vitamin B2 +478.8%

Contains more Vitamin B3 +290%

Contains more Vitamin B6 +10.3%

Contains more Folate +1000%

Contains more Vitamin C +∞%

Contains more Vitamin B5 +145.4%

Contains more Vitamin K +∞%

Equal in Vitamin B6 - 0.165

Cornmeal

Dates

Contains more Vitamin A +2040%

Contains more Vitamin E +140%

Contains more Vitamin B1 +959.6%

Contains more Vitamin B2 +478.8%

Contains more Vitamin B3 +290%

Contains more Vitamin B6 +10.3%

Contains more Folate +1000%

Contains more Vitamin C +∞%

Contains more Vitamin B5 +145.4%

Contains more Vitamin K +∞%

Equal in Vitamin B6 - 0.165

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Cornmeal

Dates

Contains more Protein +190.2%

Contains more Fats +348.7%

Contains more Water +83.6%

Contains more Other +213.7%

Equal in Carbs - 75.03

Cornmeal

Protein: 7.11 g

Fats: 1.75 g

Carbs: 79.45 g

Water: 11.18 g

Other: 0.51 g

Dates

Protein: 2.45 g

Fats: 0.39 g

Carbs: 75.03 g

Water: 20.53 g

Other: 1.6 g

Contains more Protein +190.2%

Contains more Fats +348.7%

Contains more Water +83.6%

Contains more Other +213.7%

Equal in Carbs - 75.03

Fat Type Comparison

Fat type breakdown side-by-side comparison

Cornmeal

Dates

Contains more Monounsaturated Fat +983.3%

Contains more Polyunsaturated fat +4257.9%

Contains less Saturated Fat -85.5%

Cornmeal

Saturated Fat: 0.22 g

Monounsaturated Fat: 0.39 g

Polyunsaturated fat: 0.828 g

Dates

Saturated Fat: 0.032 g

Monounsaturated Fat: 0.036 g

Polyunsaturated fat: 0.019 g

Contains more Monounsaturated Fat +983.3%

Contains more Polyunsaturated fat +4257.9%

Contains less Saturated Fat -85.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Cornmeal

Dates

Contains more Starch +∞%

Contains more Maltose +58.3%

Contains more Sucrose +3405.9%

Contains more Glucose +3448.2%

Contains more Fructose +11405.9%

Cornmeal

Starch: 73.3 g

Sucrose: 0.68 g

Glucose: 0.56 g

Fructose: 0.17 g

Lactose: 0 g

Maltose: 0.19 g

Galactose: 0 g

Dates

Starch: 0 g

Sucrose: 23.84 g

Glucose: 19.87 g

Fructose: 19.56 g

Lactose: 0 g

Maltose: 0.12 g

Galactose: 0 g

Contains more Starch +∞%

Contains more Maltose +58.3%

Contains more Sucrose +3405.9%

Contains more Glucose +3448.2%

Contains more Fructose +11405.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Sodium
Lower in Saturated Fat
Lower in Glycemic Index
Lower in Sugar
Lower in price
Rich in vitamins
Lower in Cholesterol	Equal
Rich in minerals	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	75.55g	67.03g
Protein	7.11g	2.45g
Fats	1.75g	0.39g
Carbs	79.45g	75.03g
Calories	370kcal	282kcal
Starch	73.3g
Fructose	0.17g	19.56g
Sugar	1.61g	63.35g
Fiber	3.9g	8g
Calcium	3mg	39mg
Iron	4.36mg	1.02mg
Magnesium	32mg	43mg
Phosphorus	99mg	62mg
Potassium	142mg	656mg
Sodium	7mg	2mg
Zinc	0.66mg	0.29mg
Copper	0.076mg	0.206mg
Manganese	0.174mg	0.262mg
Selenium	10.5µg	3µg
Vitamin A	214IU	10IU
Vitamin A RAE	11µg	0µg
Vitamin E	0.12mg	0.05mg
Vitamin C	0mg	0.4mg
Vitamin B1	0.551mg	0.052mg
Vitamin B2	0.382mg	0.066mg
Vitamin B3	4.968mg	1.274mg
Vitamin B5	0.24mg	0.589mg
Vitamin B6	0.182mg	0.165mg
Folate	209µg	19µg
Vitamin K	0µg	2.7µg
Tryptophan	0.038mg	0.012mg
Threonine	0.172mg	0.043mg
Isoleucine	0.242mg	0.049mg
Leucine	1.006mg	0.084mg
Lysine	0.105mg	0.066mg
Methionine	0.162mg	0.022mg
Phenylalanine	0.366mg	0.05mg
Valine	0.337mg	0.071mg
Histidine	0.172mg	0.032mg
Saturated Fat	0.22g	0.032g
Monounsaturated Fat	0.39g	0.036g
Polyunsaturated fat	0.828g	0.019g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
Low Glycemic Index diet

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).

Vitamins Daily Need Coverage Score

46%

12%

Minerals Daily Need Coverage Score

37%

29%

Comparison summary

Which food contains less Sodium?

Dates contains less Sodium (difference - 5mg)

Which food is lower in Saturated Fat?

Dates is lower in Saturated Fat (difference - 0.188g)

Which food is lower in glycemic index?

Dates is lower in glycemic index (difference - 26)

Which food is lower in Sugar?

Cornmeal is lower in Sugar (difference - 61.74g)

Which food is cheaper?

Cornmeal is cheaper (difference - $0.6)

Which food is richer in vitamins?

Cornmeal is relatively richer in vitamins

Which food contains less Cholesterol?

The foods are relatively equal in Cholesterol (0 mg)

Which food is richer in minerals?

It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

Cornmeal vs. Dates — In-Depth Nutrition Comparison

How are Cornmeal and Dates different?

Infographic

Mineral Comparison

Vitamin Comparison

Macronutrient Comparison

Fat Type Comparison

Carbohydrate type comparison

Comparison summary table

All nutrients comparison - raw data values

Which food is preferable for your diet?

People also compare

Vitamins & Minerals Daily Need Coverage Score

Comparison summary

References