Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Corn
  5. Compare
  6. Corn vs. Cornmeal

Corn vs. Cornmeal — In-Depth Nutrition Comparison

Compare

Significant differences between Corn and Cornmeal

  • Corn has more Vitamin B5, and Vitamin C, however, Cornmeal is richer in Iron, Folate, Vitamin B1, Vitamin B2, Vitamin B3, Selenium, and Fiber.
  • Cornmeal covers your daily Iron needs 49% more than Corn.

Specific food types used in this comparison are Corn, sweet, yellow, cooked, boiled, drained, without salt and Cornmeal, degermed, enriched, yellow.

Infographic

Corn vs Cornmeal 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.
Corn
Corn
2
:
7
Cornmeal
Cornmeal
Contains more Potassium +53.5%
Contains less Sodium -85.7%
Contains more Iron +868.9%
Contains more Magnesium +23.1%
Contains more Phosphorus +28.6%
Contains more Copper +55.1%
Contains more Selenium +5150%
Equal in Calcium - 3
Equal in Zinc - 0.66
Equal in Manganese - 0.174
Corn
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Cornmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Contains more Potassium +53.5%
Contains less Sodium -85.7%
Contains more Iron +868.9%
Contains more Magnesium +23.1%
Contains more Phosphorus +28.6%
Contains more Copper +55.1%
Contains more Selenium +5150%
Equal in Calcium - 3
Equal in Zinc - 0.66
Equal in Manganese - 0.174

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.
Corn
Corn
4
:
6
Cornmeal
Cornmeal
Contains more Vitamin A +22.9%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +230%
Contains more Vitamin K +∞%
Contains more Vitamin E +33.3%
Contains more Vitamin B1 +492.5%
Contains more Vitamin B2 +570.2%
Contains more Vitamin B3 +195.2%
Contains more Vitamin B6 +30.9%
Contains more Folate +808.7%
Corn
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
Cornmeal
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%
Contains more Vitamin A +22.9%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +230%
Contains more Vitamin K +∞%
Contains more Vitamin E +33.3%
Contains more Vitamin B1 +492.5%
Contains more Vitamin B2 +570.2%
Contains more Vitamin B3 +195.2%
Contains more Vitamin B6 +30.9%
Contains more Folate +808.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
Corn
2
:
3
Cornmeal
Cornmeal
Contains more Water +556.6%
Contains more Other +37.3%
Contains more Protein +108.5%
Contains more Fats +16.7%
Contains more Carbs +278.7%
Corn
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Cornmeal
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more Water +556.6%
Contains more Other +37.3%
Contains more Protein +108.5%
Contains more Fats +16.7%
Contains more Carbs +278.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn
Corn
1
:
2
Cornmeal
Cornmeal
Contains less Saturated Fat -10.5%
Contains more Polyunsaturated fat +37.3%
Equal in Monounsaturated Fat - 0.39
Corn
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
Cornmeal
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Contains less Saturated Fat -10.5%
Contains more Polyunsaturated fat +37.3%
Equal in Monounsaturated Fat - 0.39

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Corn
Corn
3
:
2
Cornmeal
Cornmeal
Contains more Sucrose +302.9%
Contains more Glucose +50%
Contains more Fructose +364.7%
Contains more Starch +922.3%
Contains more Maltose +11.8%
Corn
61% 23% 7% 7%
Starch: 7.17 g
Sucrose: 2.74 g
Glucose: 0.84 g
Fructose: 0.79 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Cornmeal
98%
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
Contains more Sucrose +302.9%
Contains more Glucose +50%
Contains more Fructose +364.7%
Contains more Starch +922.3%
Contains more Maltose +11.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Corn Cornmeal Opinion
Net carbs 18.58g 75.55g Cornmeal
Protein 3.41g 7.11g Cornmeal
Fats 1.5g 1.75g Cornmeal
Carbs 20.98g 79.45g Cornmeal
Calories 96kcal 370kcal Cornmeal
Starch 7.17g 73.3g Cornmeal
Fructose 0.79g 0.17g Corn
Sugar 4.54g 1.61g Cornmeal
Fiber 2.4g 3.9g Cornmeal
Calcium 3mg 3mg
Iron 0.45mg 4.36mg Cornmeal
Magnesium 26mg 32mg Cornmeal
Phosphorus 77mg 99mg Cornmeal
Potassium 218mg 142mg Corn
Sodium 1mg 7mg Corn
Zinc 0.62mg 0.66mg Cornmeal
Copper 0.049mg 0.076mg Cornmeal
Manganese 0.167mg 0.174mg Cornmeal
Selenium 0.2µg 10.5µg Cornmeal
Vitamin A 263IU 214IU Corn
Vitamin A RAE 13µg 11µg Corn
Vitamin E 0.09mg 0.12mg Cornmeal
Vitamin C 5.5mg 0mg Corn
Vitamin B1 0.093mg 0.551mg Cornmeal
Vitamin B2 0.057mg 0.382mg Cornmeal
Vitamin B3 1.683mg 4.968mg Cornmeal
Vitamin B5 0.792mg 0.24mg Corn
Vitamin B6 0.139mg 0.182mg Cornmeal
Folate 23µg 209µg Cornmeal
Vitamin K 0.4µg 0µg Corn
Tryptophan 0.023mg 0.038mg Cornmeal
Threonine 0.133mg 0.172mg Cornmeal
Isoleucine 0.133mg 0.242mg Cornmeal
Leucine 0.358mg 1.006mg Cornmeal
Lysine 0.141mg 0.105mg Corn
Methionine 0.069mg 0.162mg Cornmeal
Phenylalanine 0.155mg 0.366mg Cornmeal
Valine 0.191mg 0.337mg Cornmeal
Histidine 0.091mg 0.172mg Cornmeal
Saturated Fat 0.197g 0.22g Corn
Monounsaturated Fat 0.374g 0.39g Cornmeal
Polyunsaturated fat 0.603g 0.828g Cornmeal

Which food is preferable for your diet?

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

People also compare

Corn
Corn vs Potato
Potato
Corn
Corn vs Cauliflower
Cauliflower
Corn
Corn vs Celery
Celery
Cornmeal
Cornmeal vs Couscous
Couscous
Cornmeal
Cornmeal vs Millet raw
Millet raw
Cornmeal
Cornmeal vs Brown rice
Brown rice

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
17%
Corn
46%
Cornmeal
Minerals Daily Need Coverage Score
14%
Corn
37%
Cornmeal

Comparison summary

Which food is richer in minerals?
Cornmeal
Cornmeal is relatively richer in minerals
Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 2.93g)
Which food contains less Sodium?
Corn
Corn contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Corn
Corn is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Corn
Corn is lower in glycemic index (difference - 16)
Which food is cheaper?
Corn
Corn is cheaper (difference - $0.2)
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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/nutrients
  2. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.