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  6. Cereal vs. Corn raw

Cereal vs. Corn raw — In-Depth Nutrition Comparison

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A recap on the differences between cereal and corn raw

  • Cereal is higher than corn raw in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, vitamin C, and manganese.
  • Cereal covers your daily vitamin B1 needs 511% more than corn raw.
  • Cereal contains 70 times more vitamin B2 than corn raw. While cereal contains 3.87mg of vitamin B2, corn raw contains only 0.055mg.
  • The amount of sodium in corn raw is lower.
  • The glycemic index of 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cereal
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +400%
Contains more IronIron +6450%
Contains more CopperCopper +153.7%
Contains more ZincZinc +1552.2%
Contains more ManganeseManganese +384.7%
Contains more SeleniumSelenium +950%
Contains more MagnesiumMagnesium +94.7%
Contains more PotassiumPotassium +157.1%
Contains more PhosphorusPhosphorus +15.6%
Contains less SodiumSodium -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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cereal
Cereal
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 128% 0% 271% 1.6% 1572% 893% 555% 14% 1381% 0% 0% 0%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 23% 0% 3% 1.4% 39% 13% 33% 43% 21% 0% 0.75% 32%
Contains more Vitamin CVitamin C +466.2%
Contains more Vitamin AVitamin A +8944.4%
Contains more Vitamin EVitamin E +14.3%
Contains more Vitamin B1Vitamin B1 +3956.8%
Contains more Vitamin B2Vitamin B2 +6936.4%
Contains more Vitamin B3Vitamin B3 +1573.4%
Contains more Vitamin B6Vitamin B6 +6336.6%
Contains more Vitamin B5Vitamin B5 +217.3%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cereal Corn raw DV% diff.
Vitamin B1 6.288mg 0.155mg 511%
Vitamin B6 5.986mg 0.093mg 453%
Iron 34.06mg 0.52mg 419%
Vitamin B2 3.87mg 0.055mg 293%
Vitamin B3 29.62mg 1.77mg 174%
Vitamin A 814µg 9µg 89%
Zinc 7.6mg 0.46mg 65%
Vitamin C 38.5mg 6.8mg 35%
Sodium 795mg 15mg 34%
Manganese 0.79mg 0.163mg 27%
Carbs 86.85g 18.7g 23%
Calories 378kcal 86kcal 15%
Folate 42µg 11%
Selenium 6.3µg 0.6µg 10%
Vitamin B5 0.226mg 0.717mg 10%
Copper 0.137mg 0.054mg 9%
Protein 6.06g 3.27g 6%
Potassium 105mg 270mg 5%
Magnesium 19mg 37mg 4%
Choline 23mg 4%
Fiber 1.4g 2g 2%
Starch 5.7g 2%
Phosphorus 77mg 89mg 2%
Fructose 0.26g 1.94g 2%
Calcium 10mg 2mg 1%
Monounsaturated fat 0.204g 0.432g 1%
Polyunsaturated fat 0.354g 0.487g 1%
Protein per 100 calories 1.6g 3.8g N/A
Calories per 10 g protein 624kcal 263kcal N/A
Weight per 100 calories 26g 116g N/A
Fats 1.08g 1.35g 0%
Net carbs 85.45g 16.7g N/A
Sugar 10.35g 6.26g N/A
Vitamin E 0.08mg 0.07mg 0%
Vitamin K 0µg 0.3µg 0%
Saturated fat 0.26g 0.325g 0%
Tryptophan 0.066mg 0.023mg 0%
Threonine 0.241mg 0.129mg 0%
Isoleucine 0.26mg 0.129mg 0%
Leucine 0.767mg 0.348mg 0%
Lysine 0.113mg 0.137mg 0%
Methionine 0.13mg 0.067mg 0%
Phenylalanine 0.365mg 0.15mg 0%
Valine 0.344mg 0.185mg 0%
Histidine 0.162mg 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
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
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 ProteinProtein +85.3%
Contains more CarbsCarbs +364.4%
Contains more OtherOther +254%
Contains more FatsFats +25%
Contains more WaterWater +1911.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains less Sat. FatSaturated fat -20%
Contains more Mono. FatMonounsaturated fat +111.8%
Contains more Poly. FatPolyunsaturated fat +37.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cereal
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
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 SucroseSucrose +994.4%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +1170.4%
Contains more FructoseFructose +646.2%
~equal in Lactose ~0g
~equal in Galactose ~0g

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 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.