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Broccoli vs. Cornmeal — In-Depth Nutrition Comparison

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Important differences between Broccoli and Cornmeal

  • Broccoli has more Vitamin C, Vitamin K, and Vitamin B5, however, Cornmeal is richer in Iron, Vitamin B1, Folate, Vitamin B3, Vitamin B2, Selenium, and Fiber.
  • Broccoli's daily need coverage for Vitamin C is 99% more.

The food varieties used in the comparison are Broccoli, raw and Cornmeal, degermed, enriched, yellow.

Infographic

Broccoli 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Contains more CalciumCalcium +1466.7%
Contains more PotassiumPotassium +122.5%
Contains more ManganeseManganese +20.7%
Contains more MagnesiumMagnesium +52.4%
Contains more IronIron +497.3%
Contains more CopperCopper +55.1%
Contains more ZincZinc +61%
Contains more PhosphorusPhosphorus +50%
Contains less SodiumSodium -78.8%
Contains more SeleniumSelenium +320%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 297% 37% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 13% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +191.1%
Contains more Vitamin EVitamin E +550%
Contains more Vitamin B5Vitamin B5 +138.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +117.4%
Contains more Vitamin B1Vitamin B1 +676.1%
Contains more Vitamin B2Vitamin B2 +226.5%
Contains more Vitamin B3Vitamin B3 +677.5%
Contains more FolateFolate +231.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.182mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
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 WaterWater +698.7%
Contains more OtherOther +70.6%
Contains more ProteinProtein +152.1%
Contains more FatsFats +373%
Contains more CarbsCarbs +1096.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated Fat: Sat. Fat 0.039 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
15% 27% 58%
Saturated Fat: Sat. Fat 0.22 g
Monounsaturated Fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
Contains less Sat. FatSaturated Fat -82.3%
Contains more Mono. FatMonounsaturated Fat +3445.5%
Contains more Poly. FatPolyunsaturated fat +2078.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
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 FructoseFructose +300%
Contains more LactoseLactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +580%
Contains more GlucoseGlucose +14.3%
~equal in Maltose ~0.19g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broccoli Cornmeal
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 minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Broccoli Cornmeal Opinion
Calories 34kcal 370kcal Cornmeal
Protein 2.82g 7.11g Cornmeal
Fats 0.37g 1.75g Cornmeal
Vitamin C 89.2mg 0mg Broccoli
Net carbs 4.04g 75.55g Cornmeal
Carbs 6.64g 79.45g Cornmeal
Magnesium 21mg 32mg Cornmeal
Calcium 47mg 3mg Broccoli
Potassium 316mg 142mg Broccoli
Iron 0.73mg 4.36mg Cornmeal
Sugar 1.7g 1.61g Cornmeal
Fiber 2.6g 3.9g Cornmeal
Copper 0.049mg 0.076mg Cornmeal
Zinc 0.41mg 0.66mg Cornmeal
Starch 0g 73.3g Cornmeal
Phosphorus 66mg 99mg Cornmeal
Sodium 33mg 7mg Cornmeal
Vitamin A 623IU 214IU Broccoli
Vitamin A 31µg 11µg Broccoli
Vitamin E 0.78mg 0.12mg Broccoli
Manganese 0.21mg 0.174mg Broccoli
Selenium 2.5µg 10.5µg Cornmeal
Vitamin B1 0.071mg 0.551mg Cornmeal
Vitamin B2 0.117mg 0.382mg Cornmeal
Vitamin B3 0.639mg 4.968mg Cornmeal
Vitamin B5 0.573mg 0.24mg Broccoli
Vitamin B6 0.175mg 0.182mg Cornmeal
Vitamin K 101.6µg 0µg Broccoli
Folate 63µg 209µg Cornmeal
Choline 18.7mg 8.6mg Broccoli
Saturated Fat 0.039g 0.22g Broccoli
Monounsaturated Fat 0.011g 0.39g Cornmeal
Polyunsaturated fat 0.038g 0.828g Cornmeal
Tryptophan 0.033mg 0.038mg Cornmeal
Threonine 0.088mg 0.172mg Cornmeal
Isoleucine 0.079mg 0.242mg Cornmeal
Leucine 0.129mg 1.006mg Cornmeal
Lysine 0.135mg 0.105mg Broccoli
Methionine 0.038mg 0.162mg Cornmeal
Phenylalanine 0.117mg 0.366mg Cornmeal
Valine 0.125mg 0.337mg Cornmeal
Histidine 0.059mg 0.172mg Cornmeal
Fructose 0.68g 0.17g Broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Cornmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
61%
Broccoli
42%
Cornmeal
Minerals Daily Need Coverage Score
19%
Broccoli
37%
Cornmeal

Comparison summary

Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 0.09g)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.181g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 36)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.