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Cereal vs Corn raw - In-Depth Nutrition Comparison

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A recap on differences between Cereal and Corn raw

  • Cereal is higher than Corn raw in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A RAE, Zinc, Vitamin C, and Manganese.
  • Cereal covers your daily Vitamin B1 needs 511% more than Corn raw.
  • Cereal contains 90 times more Vitamin A RAE than Corn raw. While Cereal contains 814µg of Vitamin A RAE, Corn raw contains only 9µg.
  • The amount of Sodium in Corn raw is lower.

Food varieties used in this article are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Corn, sweet, yellow, raw.

Infographic

Cereal vs Corn raw 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cereal
Cereal
4
:
4
Corn raw
Corn raw
Contains more Calcium +400%
Contains more Iron +6450%
Contains more Zinc +1552.2%
Contains more Copper +153.7%
Contains more Magnesium +94.7%
Contains more Phosphorus +15.6%
Contains more Potassium +157.1%
Contains less Sodium -98.1%
Cereal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 1278% 14% 33% 10% 104% 208% 46%
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Contains more Calcium +400%
Contains more Iron +6450%
Contains more Zinc +1552.2%
Contains more Copper +153.7%
Contains more Magnesium +94.7%
Contains more Phosphorus +15.6%
Contains more Potassium +157.1%
Contains less Sodium -98.1%

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
Cereal
Cereal
7
:
5
Corn raw
Corn raw
Contains more Vitamin A +1393%
Contains more Vitamin E +14.3%
Contains more Vitamin C +466.2%
Contains more Vitamin B1 +3956.8%
Contains more Vitamin B2 +6936.4%
Contains more Vitamin B3 +1573.4%
Contains more Vitamin B6 +6336.6%
Contains more Vitamin B5 +217.3%
Contains more Vitamin K +∞%
Cereal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
Corn raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Contains more Vitamin A +1393%
Contains more Vitamin E +14.3%
Contains more Vitamin C +466.2%
Contains more Vitamin B1 +3956.8%
Contains more Vitamin B2 +6936.4%
Contains more Vitamin B3 +1573.4%
Contains more Vitamin B6 +6336.6%
Contains more Vitamin B5 +217.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
Cereal
3
:
2
Corn raw
Corn raw
Contains more Protein +85.3%
Contains more Carbs +364.4%
Contains more Other +254%
Contains more Fats +25%
Contains more Water +1911.9%
Cereal
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 raw
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more Protein +85.3%
Contains more Carbs +364.4%
Contains more Other +254%
Contains more Fats +25%
Contains more Water +1911.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
Cereal
1
:
2
Corn raw
Corn raw
Contains less Saturated Fat -20%
Contains more Monounsaturated Fat +111.8%
Contains more Polyunsaturated fat +37.6%
Cereal
32% 25% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.204 g
Polyunsaturated fat: 0.354 g
Corn raw
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Contains less Saturated Fat -20%
Contains more Monounsaturated Fat +111.8%
Contains more Polyunsaturated fat +37.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cereal
Cereal
2
:
3
Corn raw
Corn raw
Contains more Sucrose +994.4%
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Glucose +1170.4%
Contains more Fructose +646.2%
Cereal
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 raw
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +994.4%
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Glucose +1170.4%
Contains more Fructose +646.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cereal Corn raw Opinion
Net carbs 85.45g 16.7g Cereal
Protein 6.06g 3.27g Cereal
Fats 1.08g 1.35g Corn raw
Carbs 86.85g 18.7g Cereal
Calories 378kcal 86kcal Cereal
Starch 5.7g Corn raw
Fructose 0.26g 1.94g Corn raw
Sugar 10.35g 6.26g Corn raw
Fiber 1.4g 2g Corn raw
Calcium 10mg 2mg Cereal
Iron 34.06mg 0.52mg Cereal
Magnesium 19mg 37mg Corn raw
Phosphorus 77mg 89mg Corn raw
Potassium 105mg 270mg Corn raw
Sodium 795mg 15mg Corn raw
Zinc 7.6mg 0.46mg Cereal
Copper 0.137mg 0.054mg Cereal
Vitamin A 2792IU 187IU Cereal
Vitamin A RAE 814µg 9µg Cereal
Vitamin E 0.08mg 0.07mg Cereal
Vitamin C 38.5mg 6.8mg Cereal
Vitamin B1 6.288mg 0.155mg Cereal
Vitamin B2 3.87mg 0.055mg Cereal
Vitamin B3 29.62mg 1.77mg Cereal
Vitamin B5 0.226mg 0.717mg Corn raw
Vitamin B6 5.986mg 0.093mg Cereal
Folate 42µg Corn raw
Vitamin K 0µg 0.3µg Corn raw
Tryptophan 0.066mg 0.023mg Cereal
Threonine 0.241mg 0.129mg Cereal
Isoleucine 0.26mg 0.129mg Cereal
Leucine 0.767mg 0.348mg Cereal
Lysine 0.113mg 0.137mg Corn raw
Methionine 0.13mg 0.067mg Cereal
Phenylalanine 0.365mg 0.15mg Cereal
Valine 0.344mg 0.185mg Cereal
Histidine 0.162mg 0.089mg Cereal
Saturated Fat 0.26g 0.325g Cereal
Monounsaturated Fat 0.204g 0.432g Corn raw
Polyunsaturated fat 0.354g 0.487g Corn raw
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Corn raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
393%
Cereal
18%
Corn raw
Minerals Daily Need Coverage Score
212%
Cereal
18%
Corn raw

Comparison summary

Which food is lower in Sugar?
Corn raw
Corn raw is lower in Sugar (difference - 4.09g)
Which food contains less Sodium?
Corn raw
Corn raw contains less Sodium (difference - 780mg)
Which food is lower in glycemic index?
Corn raw
Corn raw is lower in glycemic index (difference - 17)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cereal
Cereal is lower in Saturated Fat (difference - 0.065g)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $1.2)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.