Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Cornmeal vs. Orange — In-Depth Nutrition Comparison

Compare

Important differences between Cornmeal and Orange

  • Cornmeal has more Iron, Folate, Vitamin B1, Vitamin B3, Vitamin B2, Selenium, Phosphorus, Vitamin B6, and Manganese, however, Orange is richer in Vitamin C.
  • Orange's daily need coverage for Vitamin C is 59% more.
  • Cornmeal contains 44 times more Iron than Orange. Cornmeal contains 4.36mg of Iron, while Orange contains 0.1mg.

The food varieties used in the comparison are Cornmeal, degermed, enriched, yellow and Oranges, raw, all commercial varieties.

Infographic

Cornmeal vs Orange infographic
Infographic link

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.
Contains more Iron +4260%
Contains more Magnesium +220%
Contains more Phosphorus +607.1%
Contains more Zinc +842.9%
Contains more Copper +68.9%
Contains more Manganese +596%
Contains more Selenium +2000%
Contains more Calcium +1233.3%
Contains more Potassium +27.5%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Contains more Iron +4260%
Contains more Magnesium +220%
Contains more Phosphorus +607.1%
Contains more Zinc +842.9%
Contains more Copper +68.9%
Contains more Manganese +596%
Contains more Selenium +2000%
Contains more Calcium +1233.3%
Contains more Potassium +27.5%
Contains less Sodium -100%

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.
:
4
Orange
Contains more Vitamin B1 +533.3%
Contains more Vitamin B2 +855%
Contains more Vitamin B3 +1661.7%
Contains more Vitamin B6 +203.3%
Contains more Folate +596.7%
Contains more Vitamin E +50%
Contains more Vitamin C +∞%
Equal in Vitamin A - 225
Equal in Vitamin B5 - 0.25
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Contains more Vitamin B1 +533.3%
Contains more Vitamin B2 +855%
Contains more Vitamin B3 +1661.7%
Contains more Vitamin B6 +203.3%
Contains more Folate +596.7%
Contains more Vitamin E +50%
Contains more Vitamin C +∞%
Equal in Vitamin A - 225
Equal in Vitamin B5 - 0.25

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +656.4%
Contains more Fats +1358.3%
Contains more Carbs +576.2%
Contains more Other +15.9%
Contains more Water +675.9%
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more Protein +656.4%
Contains more Fats +1358.3%
Contains more Carbs +576.2%
Contains more Other +15.9%
Contains more Water +675.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1595.7%
Contains more Polyunsaturated fat +3212%
Contains less Saturated Fat -93.2%
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Contains more Monounsaturated Fat +1595.7%
Contains more Polyunsaturated fat +3212%
Contains less Saturated Fat -93.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cornmeal Orange
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cornmeal Orange Opinion
Net carbs 75.55g 9.35g Cornmeal
Protein 7.11g 0.94g Cornmeal
Fats 1.75g 0.12g Cornmeal
Carbs 79.45g 11.75g Cornmeal
Calories 370kcal 47kcal Cornmeal
Starch 73.3g Cornmeal
Fructose 0.17g Cornmeal
Sugar 1.61g 9.35g Cornmeal
Fiber 3.9g 2.4g Cornmeal
Calcium 3mg 40mg Orange
Iron 4.36mg 0.1mg Cornmeal
Magnesium 32mg 10mg Cornmeal
Phosphorus 99mg 14mg Cornmeal
Potassium 142mg 181mg Orange
Sodium 7mg 0mg Orange
Zinc 0.66mg 0.07mg Cornmeal
Copper 0.076mg 0.045mg Cornmeal
Manganese 0.174mg 0.025mg Cornmeal
Selenium 10.5µg 0.5µg Cornmeal
Vitamin A 214IU 225IU Orange
Vitamin A RAE 11µg 11µg
Vitamin E 0.12mg 0.18mg Orange
Vitamin C 0mg 53.2mg Orange
Vitamin B1 0.551mg 0.087mg Cornmeal
Vitamin B2 0.382mg 0.04mg Cornmeal
Vitamin B3 4.968mg 0.282mg Cornmeal
Vitamin B5 0.24mg 0.25mg Orange
Vitamin B6 0.182mg 0.06mg Cornmeal
Folate 209µg 30µg Cornmeal
Tryptophan 0.038mg 0.009mg Cornmeal
Threonine 0.172mg 0.015mg Cornmeal
Isoleucine 0.242mg 0.025mg Cornmeal
Leucine 1.006mg 0.023mg Cornmeal
Lysine 0.105mg 0.047mg Cornmeal
Methionine 0.162mg 0.02mg Cornmeal
Phenylalanine 0.366mg 0.031mg Cornmeal
Valine 0.337mg 0.04mg Cornmeal
Histidine 0.172mg 0.018mg Cornmeal
Saturated Fat 0.22g 0.015g Orange
Monounsaturated Fat 0.39g 0.023g Cornmeal
Polyunsaturated fat 0.828g 0.025g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Orange
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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%
Cornmeal
24%
Orange
Minerals Daily Need Coverage Score
37%
Cornmeal
7%
Orange

Comparison summary

Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.205g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 23)
Which food is cheaper?
Orange
Orange is cheaper (difference - $1)
Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 7.74g)
Which food is richer in minerals?
Cornmeal
Cornmeal is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/nutrients
  2. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.