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  6. Plum vs. Cornmeal

Plum vs. Cornmeal — In-Depth Nutrition Comparison

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Differences between Plum and Cornmeal

  • Plum has more Vitamin C, while Cornmeal has more Iron, Folate, Vitamin B1, Vitamin B3, Vitamin B2, Selenium, Phosphorus, Vitamin B6, and Fiber.
  • Cornmeal's daily need coverage for Iron is 52% higher.

The food types used in this comparison are Plums, raw and Cornmeal, degermed, enriched, yellow.

Infographic

Plum 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.
Plum
Plum
3
:
7
Cornmeal
Cornmeal
Contains more Calcium +100%
Contains more Potassium +10.6%
Contains less Sodium -100%
Contains more Iron +2464.7%
Contains more Magnesium +357.1%
Contains more Phosphorus +518.8%
Contains more Zinc +560%
Contains more Copper +33.3%
Contains more Manganese +234.6%
Contains more Selenium +∞%
Equal in Potassium - 142
Plum
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Cornmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Contains more Calcium +100%
Contains more Potassium +10.6%
Contains less Sodium -100%
Contains more Iron +2464.7%
Contains more Magnesium +357.1%
Contains more Phosphorus +518.8%
Contains more Zinc +560%
Contains more Copper +33.3%
Contains more Manganese +234.6%
Contains more Selenium +∞%
Equal in Potassium - 142

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.
Plum
Plum
4
:
6
Cornmeal
Cornmeal
Contains more Vitamin A +61.2%
Contains more Vitamin E +116.7%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +1867.9%
Contains more Vitamin B2 +1369.2%
Contains more Vitamin B3 +1091.4%
Contains more Vitamin B5 +77.8%
Contains more Vitamin B6 +527.6%
Contains more Folate +4080%
Plum
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 16%
Cornmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
Contains more Vitamin A +61.2%
Contains more Vitamin E +116.7%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +1867.9%
Contains more Vitamin B2 +1369.2%
Contains more Vitamin B3 +1091.4%
Contains more Vitamin B5 +77.8%
Contains more Vitamin B6 +527.6%
Contains more Folate +4080%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
Plum
1
:
4
Cornmeal
Cornmeal
Contains more Water +680.2%
Contains more Protein +915.7%
Contains more Fats +525%
Contains more Carbs +595.7%
Contains more Other +37.8%
Plum
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Cornmeal
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 Water +680.2%
Contains more Protein +915.7%
Contains more Fats +525%
Contains more Carbs +595.7%
Contains more Other +37.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
Plum
1
:
2
Cornmeal
Cornmeal
Contains less Saturated Fat -92.3%
Contains more Monounsaturated Fat +191%
Contains more Polyunsaturated fat +1781.8%
Plum
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
Cornmeal
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Contains less Saturated Fat -92.3%
Contains more Monounsaturated Fat +191%
Contains more Polyunsaturated fat +1781.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Plum
Plum
4
:
2
Cornmeal
Cornmeal
Contains more Sucrose +130.9%
Contains more Glucose +805.4%
Contains more Fructose +1705.9%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Maltose +137.5%
Plum
16% 51% 31%
Starch: 0 g
Sucrose: 1.57 g
Glucose: 5.07 g
Fructose: 3.07 g
Lactose: 0 g
Maltose: 0.08 g
Galactose: 0.14 g
Cornmeal
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 Sucrose +130.9%
Contains more Glucose +805.4%
Contains more Fructose +1705.9%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Maltose +137.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Plum Cornmeal
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Plum Cornmeal Opinion
Net carbs 10.02g 75.55g Cornmeal
Protein 0.7g 7.11g Cornmeal
Fats 0.28g 1.75g Cornmeal
Carbs 11.42g 79.45g Cornmeal
Calories 46kcal 370kcal Cornmeal
Starch 0g 73.3g Cornmeal
Fructose 3.07g 0.17g Plum
Sugar 9.92g 1.61g Cornmeal
Fiber 1.4g 3.9g Cornmeal
Calcium 6mg 3mg Plum
Iron 0.17mg 4.36mg Cornmeal
Magnesium 7mg 32mg Cornmeal
Phosphorus 16mg 99mg Cornmeal
Potassium 157mg 142mg Plum
Sodium 0mg 7mg Plum
Zinc 0.1mg 0.66mg Cornmeal
Copper 0.057mg 0.076mg Cornmeal
Manganese 0.052mg 0.174mg Cornmeal
Selenium 0µg 10.5µg Cornmeal
Vitamin A 345IU 214IU Plum
Vitamin A RAE 17µg 11µg Plum
Vitamin E 0.26mg 0.12mg Plum
Vitamin C 9.5mg 0mg Plum
Vitamin B1 0.028mg 0.551mg Cornmeal
Vitamin B2 0.026mg 0.382mg Cornmeal
Vitamin B3 0.417mg 4.968mg Cornmeal
Vitamin B5 0.135mg 0.24mg Cornmeal
Vitamin B6 0.029mg 0.182mg Cornmeal
Folate 5µg 209µg Cornmeal
Vitamin K 6.4µg 0µg Plum
Tryptophan 0.009mg 0.038mg Cornmeal
Threonine 0.01mg 0.172mg Cornmeal
Isoleucine 0.014mg 0.242mg Cornmeal
Leucine 0.015mg 1.006mg Cornmeal
Lysine 0.016mg 0.105mg Cornmeal
Methionine 0.008mg 0.162mg Cornmeal
Phenylalanine 0.014mg 0.366mg Cornmeal
Valine 0.016mg 0.337mg Cornmeal
Histidine 0.009mg 0.172mg Cornmeal
Saturated Fat 0.017g 0.22g Plum
Monounsaturated Fat 0.134g 0.39g Cornmeal
Polyunsaturated fat 0.044g 0.828g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plum Cornmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
9%
Plum
46%
Cornmeal
Minerals Daily Need Coverage Score
6%
Plum
37%
Cornmeal

Comparison summary

Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Plum
Plum is lower in Saturated Fat (difference - 0.203g)
Which food is lower in glycemic index?
Plum
Plum is lower in glycemic index (difference - 15)
Which food is cheaper?
Plum
Plum is cheaper (difference - $0.9)
Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 8.31g)
Which food is richer in minerals?
Cornmeal
Cornmeal is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.