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  6. Flour vs. Cornmeal

Flour vs. Cornmeal — In-Depth Nutrition Comparison

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Summary of differences between Flour and Cornmeal

  • Flour has more Selenium, Manganese, Vitamin B1, Vitamin B2, Copper, and Vitamin B3, while Cornmeal has more Vitamin B6, and Folate.
  • Flour covers your daily need of Selenium 43% more than Cornmeal.
  • Flour contains 4 times more Manganese than Cornmeal. While Flour contains 0.682mg of Manganese, Cornmeal contains only 0.174mg.

These are the specific foods used in this comparison Wheat flour, white, all-purpose, enriched, bleached and Cornmeal, degermed, enriched, yellow.

Infographic

Flour 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.
Flour
Flour
8
:
2
Cornmeal
Cornmeal
Contains more Calcium +400%
Contains less Sodium -71.4%
Contains more Copper +89.5%
Contains more Manganese +292%
Contains more Selenium +222.9%
Contains more Magnesium +45.5%
Contains more Potassium +32.7%
Equal in Iron - 4.36
Equal in Phosphorus - 99
Equal in Zinc - 0.66
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Cornmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Contains more Calcium +400%
Contains less Sodium -71.4%
Contains more Copper +89.5%
Contains more Manganese +292%
Contains more Selenium +222.9%
Contains more Magnesium +45.5%
Contains more Potassium +32.7%
Equal in Iron - 4.36
Equal in Phosphorus - 99
Equal in Zinc - 0.66

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.
Flour
Flour
5
:
4
Cornmeal
Cornmeal
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 Folate +14.2%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 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 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 Folate +14.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
2
:
3
Cornmeal
Cornmeal
Contains more Protein +45.3%
Contains more Fats +78.6%
Contains more Other +10.9%
Equal in Carbs - 79.45
Equal in Water - 11.18
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 Protein +45.3%
Contains more Fats +78.6%
Contains more Other +10.9%
Equal in Carbs - 79.45
Equal in Water - 11.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
:
2
Cornmeal
Cornmeal
Contains less Saturated Fat -29.5%
Contains more Monounsaturated Fat +348.3%
Contains more Polyunsaturated fat +100.5%
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Cornmeal
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Contains less Saturated Fat -29.5%
Contains more Monounsaturated Fat +348.3%
Contains more Polyunsaturated fat +100.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Cornmeal Opinion
Net carbs 73.61g 75.55g Cornmeal
Protein 10.33g 7.11g Flour
Fats 0.98g 1.75g Cornmeal
Carbs 76.31g 79.45g Cornmeal
Calories 364kcal 370kcal Cornmeal
Starch 73.3g Cornmeal
Fructose 0.17g Cornmeal
Sugar 0.27g 1.61g Flour
Fiber 2.7g 3.9g Cornmeal
Calcium 15mg 3mg Flour
Iron 4.64mg 4.36mg Flour
Magnesium 22mg 32mg Cornmeal
Phosphorus 108mg 99mg Flour
Potassium 107mg 142mg Cornmeal
Sodium 2mg 7mg Flour
Zinc 0.7mg 0.66mg Flour
Copper 0.144mg 0.076mg Flour
Manganese 0.682mg 0.174mg Flour
Selenium 33.9µg 10.5µg Flour
Vitamin A 0IU 214IU Cornmeal
Vitamin A RAE 0µg 11µg Cornmeal
Vitamin E 0.06mg 0.12mg Cornmeal
Vitamin B1 0.785mg 0.551mg Flour
Vitamin B2 0.494mg 0.382mg Flour
Vitamin B3 5.904mg 4.968mg Flour
Vitamin B5 0.438mg 0.24mg Flour
Vitamin B6 0.044mg 0.182mg Cornmeal
Folate 183µg 209µg Cornmeal
Vitamin K 0.3µg 0µg Flour
Tryptophan 0.127mg 0.038mg Flour
Threonine 0.281mg 0.172mg Flour
Isoleucine 0.357mg 0.242mg Flour
Leucine 0.71mg 1.006mg Cornmeal
Lysine 0.228mg 0.105mg Flour
Methionine 0.183mg 0.162mg Flour
Phenylalanine 0.52mg 0.366mg Flour
Valine 0.415mg 0.337mg Flour
Histidine 0.23mg 0.172mg Flour
Saturated Fat 0.155g 0.22g Flour
Monounsaturated Fat 0.087g 0.39g Cornmeal
Polyunsaturated fat 0.413g 0.828g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour 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
50%
Flour
46%
Cornmeal
Minerals Daily Need Coverage Score
59%
Flour
37%
Cornmeal

Comparison summary

Which food is lower in Sugar?
Flour
Flour is lower in Sugar (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 richer in minerals?
Flour
Flour is relatively richer in minerals
Which food is lower in glycemic index?
Cornmeal
Cornmeal is lower in glycemic index (difference - 4)
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.