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  6. Wheat vs. Cornmeal

Wheat vs. Cornmeal — In-Depth Nutrition Comparison

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Differences between Wheat and Cornmeal

  • Wheat has more Selenium, Manganese, Copper, and Zinc, while Cornmeal has more Folate, Vitamin B1, Iron, Vitamin B2, Vitamin B3, and Vitamin B6.
  • Cornmeal's daily need coverage for Folate is 50% higher.
  • Cornmeal contains 6 times less Manganese than Wheat. Wheat contains 1.03mg of Manganese, while Cornmeal contains 0.174mg.

The food types used in this comparison are Wheat, KAMUT khorasan, cooked and Cornmeal, degermed, enriched, yellow.

Infographic

Wheat 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.
Wheat
Wheat
8
:
2
Cornmeal
Cornmeal
Contains more Calcium +200%
Contains more Magnesium +50%
Contains more Phosphorus +48.5%
Contains more Potassium +15.5%
Contains more Zinc +178.8%
Contains more Copper +172.4%
Contains more Manganese +492%
Contains more Selenium +203.8%
Contains more Iron +147.7%
Contains less Sodium -12.5%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Cornmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Contains more Calcium +200%
Contains more Magnesium +50%
Contains more Phosphorus +48.5%
Contains more Potassium +15.5%
Contains more Zinc +178.8%
Contains more Copper +172.4%
Contains more Manganese +492%
Contains more Selenium +203.8%
Contains more Iron +147.7%
Contains less Sodium -12.5%

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.
Wheat
Wheat
1
:
10
Cornmeal
Cornmeal
Contains more Vitamin E +100%
Contains more Vitamin A +5250%
Contains more Vitamin B1 +480%
Contains more Vitamin B2 +1173.3%
Contains more Vitamin B3 +115.5%
Contains more Vitamin B6 +160%
Contains more Folate +1800%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 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 E +100%
Contains more Vitamin A +5250%
Contains more Vitamin B1 +480%
Contains more Vitamin B2 +1173.3%
Contains more Vitamin B3 +115.5%
Contains more Vitamin B6 +160%
Contains more Folate +1800%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
2
:
3
Cornmeal
Cornmeal
Contains more Water +483%
Contains more Other +33.3%
Contains more Protein +24.5%
Contains more Fats +110.8%
Contains more Carbs +187.9%
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 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 +483%
Contains more Other +33.3%
Contains more Protein +24.5%
Contains more Fats +110.8%
Contains more Carbs +187.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
:
2
Cornmeal
Cornmeal
Contains less Saturated Fat -65%
Contains more Monounsaturated Fat +364.3%
Contains more Polyunsaturated fat +240.7%
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Cornmeal
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Contains less Saturated Fat -65%
Contains more Monounsaturated Fat +364.3%
Contains more Polyunsaturated fat +240.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Cornmeal Opinion
Net carbs 23.3g 75.55g Cornmeal
Protein 5.71g 7.11g Cornmeal
Fats 0.83g 1.75g Cornmeal
Carbs 27.6g 79.45g Cornmeal
Calories 132kcal 370kcal Cornmeal
Starch 73.3g Cornmeal
Fructose 0.17g Cornmeal
Sugar 3.07g 1.61g Cornmeal
Fiber 4.3g 3.9g Wheat
Calcium 9mg 3mg Wheat
Iron 1.76mg 4.36mg Cornmeal
Magnesium 48mg 32mg Wheat
Phosphorus 147mg 99mg Wheat
Potassium 164mg 142mg Wheat
Sodium 8mg 7mg Cornmeal
Zinc 1.84mg 0.66mg Wheat
Copper 0.207mg 0.076mg Wheat
Manganese 1.03mg 0.174mg Wheat
Selenium 31.9µg 10.5µg Wheat
Vitamin A 4IU 214IU Cornmeal
Vitamin A RAE 11µg Cornmeal
Vitamin E 0.24mg 0.12mg Wheat
Vitamin B1 0.095mg 0.551mg Cornmeal
Vitamin B2 0.03mg 0.382mg Cornmeal
Vitamin B3 2.305mg 4.968mg Cornmeal
Vitamin B5 0.24mg Cornmeal
Vitamin B6 0.07mg 0.182mg Cornmeal
Folate 11µg 209µg Cornmeal
Tryptophan 0.051mg 0.038mg Wheat
Threonine 0.172mg 0.172mg
Isoleucine 0.22mg 0.242mg Cornmeal
Leucine 0.432mg 1.006mg Cornmeal
Lysine 0.161mg 0.105mg Wheat
Methionine 0.097mg 0.162mg Cornmeal
Phenylalanine 0.3mg 0.366mg Cornmeal
Valine 0.267mg 0.337mg Cornmeal
Histidine 0.147mg 0.172mg Cornmeal
Trans Fat 0.002g 0g Cornmeal
Saturated Fat 0.077g 0.22g Wheat
Monounsaturated Fat 0.084g 0.39g Cornmeal
Polyunsaturated fat 0.243g 0.828g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat 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
9%
Wheat
46%
Cornmeal
Minerals Daily Need Coverage Score
61%
Wheat
37%
Cornmeal

Comparison summary

Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.143g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 18)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 1.46g)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 1mg)
Which food is richer in vitamins?
Cornmeal
Cornmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.