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Flour vs Cornmeal - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Flour
Flour contains less Sugars (difference - 1.34g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.065g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $0.4)
Which food is lower in glycemic index?
Cornmeal
Cornmeal is lower in glycemic index (difference - 6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flour Cornmeal
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Flour Cornmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
39
Flour
36
Cornmeal
Mineral Summary Score
22
Flour
21
Cornmeal

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flour
6
:
Contains more Calcium +400%
Contains more Copper +89.5%
Contains less Sodium -71.4%
Contains more Potassium +32.7%
Contains more Magnesium +45.5%
Equal in Iron - 4.36
Equal in Zinc - 0.66
Equal in Phosphorus - 99
Contains more Calcium +400%
Contains more Copper +89.5%
Contains less Sodium -71.4%
Contains more Potassium +32.7%
Contains more Magnesium +45.5%
Equal in Iron - 4.36
Equal in Zinc - 0.66
Equal in Phosphorus - 99

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flour
5
:
Contains more Vitamin B1 +42.5%
Contains more Vitamin B2 +29.3%
Contains more Vitamin B3 +18.8%
Contains more Vitamin B5 +82.5%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin B6 +313.6%
Contains more Folic acid (B9) +16.9%
Contains more Vitamin B1 +42.5%
Contains more Vitamin B2 +29.3%
Contains more Vitamin B3 +18.8%
Contains more Vitamin B5 +82.5%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin B6 +313.6%
Contains more Folic acid (B9) +16.9%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
62%
Flour
43%
Cornmeal
Carbohydrates
76%
Flour
79%
Cornmeal
Fats
5%
Flour
8%
Cornmeal

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Flour Cornmeal Opinion
Calories 364 370 Cornmeal
Protein 10.33 7.11 Flour
Fats 0.98 1.75 Cornmeal
Vitamin C 0 0
Carbs 76.31 79.45 Cornmeal
Cholesterol 0 0
Vitamin D 0 0
Iron 4.64 4.36 Flour
Calcium 15 3 Flour
Potassium 107 142 Cornmeal
Magnesium 22 32 Cornmeal
Sugars 0.27 1.61 Cornmeal
Fiber 2.7 3.9 Cornmeal
Copper 0.144 0.076 Flour
Zinc 0.7 0.66 Flour
Starch 73.3 Cornmeal
Phosphorus 108 99 Flour
Sodium 2 7 Flour
Vitamin A 0 214 Cornmeal
Vitamin E 0.06 0.12 Cornmeal
Vitamin D 0 0
Vitamin B1 0.785 0.551 Flour
Vitamin B2 0.494 0.382 Flour
Vitamin B3 5.904 4.968 Flour
Vitamin B5 0.438 0.24 Flour
Vitamin B6 0.044 0.182 Cornmeal
Vitamin B12 0 0
Vitamin K 0.3 0 Flour
Folic acid (B9) 154 180 Cornmeal
Trans Fat 0 Flour
Saturated Fat 0.155 0.22 Flour
Monounsaturated Fat 0.087 0.39 Cornmeal
Polyunsaturated fat 0.413 0.828 Cornmeal
Tryptophan 0.127 0.038 Flour
Threonine 0.281 0.172 Flour
Isoleucine 0.357 0.242 Flour
Leucine 0.71 1.006 Cornmeal
Lysine 0.228 0.105 Flour
Methionine 0.183 0.162 Flour
Phenylalanine 0.52 0.366 Flour
Valine 0.415 0.337 Flour
Histidine 0.23 0.172 Flour
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.