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Cereal vs. Cornmeal — In-Depth Nutrition Comparison

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Significant differences between Cereal and Cornmeal

  • The amount of Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A RAE, Zinc, Vitamin C, and Manganese in Cereal is higher than in Cornmeal.
  • Cereal covers your daily Vitamin B1 needs 478% more than Cornmeal.
  • Cornmeal contains less Sodium.

Specific food types used in this comparison are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Cornmeal, degermed, enriched, yellow.

Infographic

Cereal vs Cornmeal infographic
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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.
Cereal
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
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 +233.3%
Contains more IronIron +681.2%
Contains more CopperCopper +80.3%
Contains more ZincZinc +1051.5%
Contains more ManganeseManganese +354%
Contains more MagnesiumMagnesium +68.4%
Contains more PotassiumPotassium +35.2%
Contains more PhosphorusPhosphorus +28.6%
Contains less SodiumSodium -99.1%
Contains more SeleniumSelenium +66.7%

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.
Cereal
6
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 128% 168% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
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 +1204.7%
Contains more Vitamin B1Vitamin B1 +1041.2%
Contains more Vitamin B2Vitamin B2 +913.1%
Contains more Vitamin B3Vitamin B3 +496.2%
Contains more Vitamin B6Vitamin B6 +3189%
Contains more Vitamin E Vitamin E +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.24mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
2
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 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 OtherOther +337.3%
Contains more ProteinProtein +17.3%
Contains more FatsFats +62%
Contains more WaterWater +195.8%
~equal in Carbs ~79.45g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
0
32% 25% 43%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 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 -15.4%
Contains more Mono. FatMonounsaturated Fat +91.2%
Contains more Poly. FatPolyunsaturated fat +133.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cereal
2
94% 3% 3%
Starch: 0 g
Sucrose: 9.74 g
Glucose: 0.27 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0.09 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 SucroseSucrose +1332.4%
Contains more FructoseFructose +52.9%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +107.4%
Contains more MaltoseMaltose +111.1%
~equal in Lactose ~0g
~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.
Cereal 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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cereal Cornmeal Opinion
Calories 378kcal 370kcal Cereal
Protein 6.06g 7.11g Cornmeal
Fats 1.08g 1.75g Cornmeal
Vitamin C 38.5mg 0mg Cereal
Net carbs 85.45g 75.55g Cereal
Carbs 86.85g 79.45g Cereal
Magnesium 19mg 32mg Cornmeal
Calcium 10mg 3mg Cereal
Potassium 105mg 142mg Cornmeal
Iron 34.06mg 4.36mg Cereal
Sugar 10.35g 1.61g Cornmeal
Fiber 1.4g 3.9g Cornmeal
Copper 0.137mg 0.076mg Cereal
Zinc 7.6mg 0.66mg Cereal
Starch 73.3g Cornmeal
Phosphorus 77mg 99mg Cornmeal
Sodium 795mg 7mg Cornmeal
Vitamin A 2792IU 214IU Cereal
Vitamin A RAE 814µg 11µg Cereal
Vitamin E 0.08mg 0.12mg Cornmeal
Manganese 0.79mg 0.174mg Cereal
Selenium 6.3µg 10.5µg Cornmeal
Vitamin B1 6.288mg 0.551mg Cereal
Vitamin B2 3.87mg 0.382mg Cereal
Vitamin B3 29.62mg 4.968mg Cereal
Vitamin B5 0.226mg 0.24mg Cornmeal
Vitamin B6 5.986mg 0.182mg Cereal
Folate 209µg Cornmeal
Choline 8.6mg Cornmeal
Saturated Fat 0.26g 0.22g Cornmeal
Monounsaturated Fat 0.204g 0.39g Cornmeal
Polyunsaturated fat 0.354g 0.828g Cornmeal
Tryptophan 0.066mg 0.038mg Cereal
Threonine 0.241mg 0.172mg Cereal
Isoleucine 0.26mg 0.242mg Cereal
Leucine 0.767mg 1.006mg Cornmeal
Lysine 0.113mg 0.105mg Cereal
Methionine 0.13mg 0.162mg Cornmeal
Phenylalanine 0.365mg 0.366mg Cornmeal
Valine 0.344mg 0.337mg Cereal
Histidine 0.162mg 0.172mg Cornmeal
Fructose 0.26g 0.17g Cereal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal 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
363%
Cereal
42%
Cornmeal
Minerals Daily Need Coverage Score
183%
Cereal
37%
Cornmeal

Comparison summary

Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 8.74g)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 788mg)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 0.04g)
Which food is lower in glycemic index?
Cornmeal
Cornmeal is lower in glycemic index (difference - 1)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $1.4)
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. 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.