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Cheese vs. Cornmeal — In-Depth Nutrition Comparison

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Differences between cheese and cornmeal

  • Cheese has more calcium, phosphorus, vitamin B12, and selenium, while cornmeal has more iron, folate, vitamin B1, and vitamin B3.
  • Cheese's daily need coverage for saturated fat is 93% higher.
  • The amount of cholesterol in cornmeal is lower.
  • Cheese has a lower glycemic index. The glycemic index of cheese is 0, while the glycemic index of cornmeal is 68.

The food types used in this comparison are Cheese, cheddar and Cornmeal, degermed, enriched, yellow.

Infographic

Cheese 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.
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 +23566.7%
Contains more ZincZinc +451.5%
Contains more PhosphorusPhosphorus +359.6%
Contains more SeleniumSelenium +171.4%
Contains more MagnesiumMagnesium +18.5%
Contains more PotassiumPotassium +86.8%
Contains more IronIron +3014.3%
Contains more CopperCopper +153.3%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +544.4%

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.
Cheese
Cheese
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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
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 0% 0% 3.7% 2.4% 138% 88% 93% 14% 42% 0% 0% 157%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +2900%
Contains more Vitamin EVitamin E +491.7%
Contains more Vitamin B2Vitamin B2 +12%
Contains more Vitamin B5Vitamin B5 +70.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +1800%
Contains more Vitamin B3Vitamin B3 +8320.3%
Contains more Vitamin B6Vitamin B6 +175.8%
Contains more FolateFolate +674.1%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cheese Cornmeal DV% diff.
Saturated fat 18.867g 0.22g 85%
Calcium 710mg 3mg 71%
Iron 0.14mg 4.36mg 53%
Phosphorus 455mg 99mg 51%
Fats 33.31g 1.75g 49%
Vitamin B12 1.1µg 0µg 46%
Folate 27µg 209µg 46%
Vitamin B1 0.029mg 0.551mg 44%
Vitamin A 330µg 11µg 35%
Cholesterol 99mg 0mg 33%
Selenium 28.5µg 10.5µg 33%
Protein 22.87g 7.11g 32%
Vitamin B3 0.059mg 4.968mg 31%
Starch 73.3g 30%
Sodium 653mg 7mg 28%
Zinc 3.64mg 0.66mg 27%
Carbs 3.09g 79.45g 25%
Monounsaturated fat 9.246g 0.39g 22%
Fiber 0g 3.9g 16%
Vitamin B6 0.066mg 0.182mg 9%
Manganese 0.027mg 0.174mg 6%
Copper 0.03mg 0.076mg 5%
Vitamin E 0.71mg 0.12mg 4%
Vitamin B2 0.428mg 0.382mg 4%
Polyunsaturated fat 1.421g 0.828g 4%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B5 0.41mg 0.24mg 3%
Calories 404kcal 370kcal 2%
Potassium 76mg 142mg 2%
Vitamin K 2.4µg 0µg 2%
Magnesium 27mg 32mg 1%
Choline 16.5mg 8.6mg 1%
Protein per 100 calories 5.7g 1.9g N/A
Calories per 10 g protein 177kcal 520kcal N/A
Weight per 100 calories 25g 27g N/A
Unsaturated / Saturated Fat ratio 0.57 5.5 N/A
Net carbs 3.09g 75.55g N/A
Sugar 0.48g 1.61g N/A
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0.038mg 0%
Threonine 1.044mg 0.172mg 0%
Isoleucine 1.206mg 0.242mg 0%
Leucine 1.939mg 1.006mg 0%
Lysine 1.025mg 0.105mg 0%
Methionine 0.547mg 0.162mg 0%
Phenylalanine 1.074mg 0.366mg 0%
Valine 1.404mg 0.337mg 0%
Histidine 0.547mg 0.172mg 0%
Fructose 0g 0.17g 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
4
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 ProteinProtein +221.7%
Contains more FatsFats +1803.4%
Contains more WaterWater +231.1%
Contains more OtherOther +627.5%
Contains more CarbsCarbs +2471.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 more Mono. FatMonounsaturated fat +2270.8%
Contains more Poly. FatPolyunsaturated fat +71.6%
Contains less Sat. FatSaturated fat -98.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cheese
Cheese
2
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 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 LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +115.4%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.