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Cereal vs. Corn — In-Depth Nutrition Comparison

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What are the main differences between cereal and corn?

  • Cereal has more vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, vitamin C, and manganese than corn.
  • Cereal's daily need coverage for vitamin B1 is 516% higher.
  • Corn has 795 times less sodium than cereal. Cereal has 795mg of sodium, while corn has 1mg.
  • Cereal has a higher glycemic index (69) than corn (52).

We used Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Corn, sweet, yellow, cooked, boiled, drained, without salt types in this comparison.

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Cereal vs Corn 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
6
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%
Corn
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
Contains more CalciumCalcium +233.3%
Contains more IronIron +7468.9%
Contains more CopperCopper +179.6%
Contains more ZincZinc +1125.8%
Contains more ManganeseManganese +373.1%
Contains more SeleniumSelenium +3050%
Contains more MagnesiumMagnesium +36.8%
Contains more PotassiumPotassium +107.6%
Contains less SodiumSodium -99.9%
~equal in Phosphorus ~77mg

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% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
Corn
5
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 18% 4.3% 1.8% 0% 23% 13% 32% 48% 32% 0% 1% 17% 16%
Contains more Vitamin CVitamin C +600%
Contains more Vitamin AVitamin A +6161.5%
Contains more Vitamin B1Vitamin B1 +6661.3%
Contains more Vitamin B2Vitamin B2 +6689.5%
Contains more Vitamin B3Vitamin B3 +1660%
Contains more Vitamin B6Vitamin B6 +4206.5%
Contains more Vitamin EVitamin E +12.5%
Contains more Vitamin B5Vitamin B5 +250.4%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cereal Corn DV% diff.
Vitamin B1 6.288mg 0.093mg 516%
Vitamin B6 5.986mg 0.139mg 450%
Iron 34.06mg 0.45mg 420%
Vitamin B2 3.87mg 0.057mg 293%
Vitamin B3 29.62mg 1.683mg 175%
Vitamin A 814µg 13µg 89%
Zinc 7.6mg 0.62mg 63%
Vitamin C 38.5mg 5.5mg 37%
Sodium 795mg 1mg 35%
Manganese 0.79mg 0.167mg 27%
Carbs 86.85g 20.98g 22%
Calories 378kcal 96kcal 14%
Vitamin B5 0.226mg 0.792mg 11%
Selenium 6.3µg 0.2µg 11%
Copper 0.137mg 0.049mg 10%
Folate 23µg 6%
Choline 29.1mg 5%
Protein 6.06g 3.41g 5%
Fiber 1.4g 2.4g 4%
Potassium 105mg 218mg 3%
Starch 7.17g 3%
Polyunsaturated fat 0.354g 0.603g 2%
Magnesium 19mg 26mg 2%
Fructose 0.26g 0.79g 1%
Calcium 10mg 3mg 1%
Fats 1.08g 1.5g 1%
Net carbs 85.45g 18.58g N/A
Sugar 10.35g 4.54g N/A
Phosphorus 77mg 77mg 0%
Vitamin E 0.08mg 0.09mg 0%
Vitamin K 0µg 0.4µg 0%
Saturated fat 0.26g 0.197g 0%
Monounsaturated fat 0.204g 0.374g 0%
Tryptophan 0.066mg 0.023mg 0%
Threonine 0.241mg 0.133mg 0%
Isoleucine 0.26mg 0.133mg 0%
Leucine 0.767mg 0.358mg 0%
Lysine 0.113mg 0.141mg 0%
Methionine 0.13mg 0.069mg 0%
Phenylalanine 0.365mg 0.155mg 0%
Valine 0.344mg 0.191mg 0%
Histidine 0.162mg 0.091mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
3
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Corn
2
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more ProteinProtein +77.7%
Contains more CarbsCarbs +314%
Contains more OtherOther +218.6%
Contains more FatsFats +38.9%
Contains more WaterWater +1842.1%

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
Corn
3
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains less Sat. FatSaturated fat -24.2%
Contains more Mono. FatMonounsaturated fat +83.3%
Contains more Poly. FatPolyunsaturated fat +70.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cereal
1
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
Corn
4
61% 23% 7% 7%
Starch: 7.17 g
Sucrose: 2.74 g
Glucose: 0.84 g
Fructose: 0.79 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more SucroseSucrose +255.5%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +211.1%
Contains more FructoseFructose +203.8%
Contains more MaltoseMaltose +88.9%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.