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  6. Pasta vs. Cornmeal

Pasta vs. Cornmeal — In-Depth Nutrition Comparison

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What are the main differences between Pasta and Cornmeal?

  • Pasta is richer in Vitamin B12, yet Cornmeal is richer in Iron, Folate, Vitamin B1, Vitamin B3, Vitamin B2, Vitamin B6, and Phosphorus.
  • Cornmeal's daily need coverage for Iron is 40% higher.

We used Pasta, fresh-refrigerated, plain, cooked and Cornmeal, degermed, enriched, yellow types in this comparison.

Infographic

Pasta 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.
Pasta
Pasta
4
:
6
Cornmeal
Cornmeal
Contains more Calcium +100%
Contains less Sodium -14.3%
Contains more Copper +22.4%
Contains more Manganese +28.7%
Contains more Iron +282.5%
Contains more Magnesium +77.8%
Contains more Phosphorus +57.1%
Contains more Potassium +491.7%
Contains more Zinc +17.9%
Pasta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
Cornmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Contains more Calcium +100%
Contains less Sodium -14.3%
Contains more Copper +22.4%
Contains more Manganese +28.7%
Contains more Iron +282.5%
Contains more Magnesium +77.8%
Contains more Phosphorus +57.1%
Contains more Potassium +491.7%
Contains more Zinc +17.9%

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.
Pasta
Pasta
1
:
10
Cornmeal
Cornmeal
Contains more Vitamin B12 +∞%
Contains more Vitamin A +970%
Contains more Vitamin B1 +163.6%
Contains more Vitamin B2 +154.7%
Contains more Vitamin B3 +400.8%
Contains more Vitamin B5 +31.1%
Contains more Vitamin B6 +435.3%
Contains more Folate +226.6%
Pasta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
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 B12 +∞%
Contains more Vitamin A +970%
Contains more Vitamin B1 +163.6%
Contains more Vitamin B2 +154.7%
Contains more Vitamin B3 +400.8%
Contains more Vitamin B5 +31.1%
Contains more Vitamin B6 +435.3%
Contains more Folate +226.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
Pasta
1
:
4
Cornmeal
Cornmeal
Contains more Water +513.2%
Contains more Protein +38.1%
Contains more Fats +66.7%
Contains more Carbs +218.7%
Contains more Other +64.5%
Pasta
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 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 +513.2%
Contains more Protein +38.1%
Contains more Fats +66.7%
Contains more Carbs +218.7%
Contains more Other +64.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
Pasta
1
:
2
Cornmeal
Cornmeal
Contains less Saturated Fat -31.8%
Contains more Monounsaturated Fat +214.5%
Contains more Polyunsaturated fat +93%
Pasta
21% 18% 61%
Saturated Fat: 0.15 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.429 g
Cornmeal
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Contains less Saturated Fat -31.8%
Contains more Monounsaturated Fat +214.5%
Contains more Polyunsaturated fat +93%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pasta Cornmeal Opinion
Net carbs 24.93g 75.55g Cornmeal
Protein 5.15g 7.11g Cornmeal
Fats 1.05g 1.75g Cornmeal
Carbs 24.93g 79.45g Cornmeal
Calories 131kcal 370kcal Cornmeal
Starch 73.3g Cornmeal
Fructose 0.17g Cornmeal
Sugar 1.61g Pasta
Fiber 3.9g Cornmeal
Calcium 6mg 3mg Pasta
Iron 1.14mg 4.36mg Cornmeal
Magnesium 18mg 32mg Cornmeal
Phosphorus 63mg 99mg Cornmeal
Potassium 24mg 142mg Cornmeal
Sodium 6mg 7mg Pasta
Zinc 0.56mg 0.66mg Cornmeal
Copper 0.093mg 0.076mg Pasta
Manganese 0.224mg 0.174mg Pasta
Selenium 10.5µg Cornmeal
Vitamin A 20IU 214IU Cornmeal
Vitamin A RAE 6µg 11µg Cornmeal
Vitamin E 0.12mg Cornmeal
Vitamin B1 0.209mg 0.551mg Cornmeal
Vitamin B2 0.15mg 0.382mg Cornmeal
Vitamin B3 0.992mg 4.968mg Cornmeal
Vitamin B5 0.183mg 0.24mg Cornmeal
Vitamin B6 0.034mg 0.182mg Cornmeal
Folate 64µg 209µg Cornmeal
Vitamin B12 0.14µg 0µg Pasta
Tryptophan 0.065mg 0.038mg Pasta
Threonine 0.134mg 0.172mg Cornmeal
Isoleucine 0.197mg 0.242mg Cornmeal
Leucine 0.348mg 1.006mg Cornmeal
Lysine 0.097mg 0.105mg Cornmeal
Methionine 0.079mg 0.162mg Cornmeal
Phenylalanine 0.247mg 0.366mg Cornmeal
Valine 0.217mg 0.337mg Cornmeal
Histidine 0.103mg 0.172mg Cornmeal
Cholesterol 33mg 0mg Cornmeal
Saturated Fat 0.15g 0.22g Pasta
Monounsaturated Fat 0.124g 0.39g Cornmeal
Polyunsaturated fat 0.429g 0.828g Cornmeal

Which food is preferable for your diet?

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

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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
16%
Pasta
46%
Cornmeal
Minerals Daily Need Coverage Score
16%
Pasta
37%
Cornmeal

Comparison summary

Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 1.61g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Pasta
Pasta is lower in Saturated Fat (difference - 0.07g)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 19)
Which food is lower in Cholesterol?
Cornmeal
Cornmeal is lower in Cholesterol (difference - 33mg)
Which food is cheaper?
Cornmeal
Cornmeal is cheaper (difference - $1.6)
Which food is richer in minerals?
Cornmeal
Cornmeal is relatively richer in minerals
Which food is richer in vitamins?
Cornmeal
Cornmeal is relatively richer in vitamins

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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.