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Corn flour, yellow, masa, enriched vs. Wheat flour, white, all-purpose, self-rising, enriched — In-Depth Nutrition Comparison

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How are corn flour, yellow, masa, enriched and wheat flour, white, all-purpose, self-rising, enriched different?

  • Corn flour, yellow, masa, enriched is higher in vitamin B1, iron, vitamin B6, vitamin B2, and vitamin B3; however, wheat flour, white, all-purpose, self-rising, enriched is richer in phosphorus, selenium, manganese, and calcium.
  • Daily need coverage for vitamin B1 for corn flour, yellow, masa, enriched is 67% higher.
  • Corn flour, yellow, masa, enriched contains 10 times more vitamin B6 than wheat flour, white, all-purpose, self-rising, enriched. While corn flour, yellow, masa, enriched contains 0.475mg of vitamin B6, wheat flour, white, all-purpose, self-rising, enriched contains only 0.05mg.
  • Corn flour, yellow, masa, enriched has less sodium.

Corn flour, yellow, masa, enriched and Wheat flour, white, all-purpose, self-rising, enriched are the varieties used in this article.

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Corn flour, yellow, masa, enriched vs Wheat flour, white, all-purpose, self-rising, enriched 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 66% 41% 23% 319% 70% 49% 99% 0.65% 49% 57%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 101% 11% 175% 37% 17% 255% 156% 130% 188%
Contains more MagnesiumMagnesium +389.5%
Contains more PotassiumPotassium +111.3%
Contains more IronIron +82%
Contains more CopperCopper +86.6%
Contains more ZincZinc +190.3%
Contains less SodiumSodium -99.6%
Contains more CalciumCalcium +144.9%
Contains more PhosphorusPhosphorus +157.6%
Contains more ManganeseManganese +166%
Contains more SeleniumSelenium +227.6%

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.
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 0% 13% 0% 0% 369% 186% 186% 12% 110% 0% 0% 157% 0%
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 0% 0% 1% 0% 169% 96% 109% 26% 12% 0% 0.75% 147% 5.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +118.8%
Contains more Vitamin B2Vitamin B2 +94.4%
Contains more Vitamin B3Vitamin B3 +70.3%
Contains more Vitamin B6Vitamin B6 +850%
Contains more Vitamin B5Vitamin B5 +128.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~196µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 4% 77% 10%
Protein: 8.46 g
Fats: 3.69 g
Carbs: 76.59 g
Water: 9.79 g
Other: 1.47 g
10% 74% 11% 4%
Protein: 9.89 g
Fats: 0.97 g
Carbs: 74.22 g
Water: 10.59 g
Other: 4.33 g
Contains more FatsFats +280.4%
Contains more ProteinProtein +16.9%
Contains more OtherOther +194.6%
~equal in Carbs ~74.22g
~equal in Water ~10.59g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 31% 53%
Saturated Fat: Sat. Fat 0.532 g
Monounsaturated fat: Mono. Fat 0.997 g
Polyunsaturated fat: Poly. Fat 1.724 g
24% 13% 63%
Saturated Fat: Sat. Fat 0.154 g
Monounsaturated fat: Mono. Fat 0.086 g
Polyunsaturated fat: Poly. Fat 0.41 g
Contains more Mono. FatMonounsaturated fat +1059.3%
Contains more Poly. FatPolyunsaturated fat +320.5%
Contains less Sat. FatSaturated Fat -71.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Corn flour, yellow, masa, enriched Wheat flour, white, all-purpose, self-rising, enriched
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Corn flour, yellow, masa, enriched Wheat flour, white, all-purpose, self-rising, enriched Opinion
Calories 363kcal 354kcal Corn flour, yellow, masa, enriched
Protein 8.46g 9.89g Wheat flour, white, all-purpose, self-rising, enriched
Fats 3.69g 0.97g Corn flour, yellow, masa, enriched
Net carbs 70.19g 71.52g Wheat flour, white, all-purpose, self-rising, enriched
Carbs 76.59g 74.22g Corn flour, yellow, masa, enriched
Magnesium 93mg 19mg Corn flour, yellow, masa, enriched
Calcium 138mg 338mg Wheat flour, white, all-purpose, self-rising, enriched
Potassium 262mg 124mg Corn flour, yellow, masa, enriched
Iron 8.5mg 4.67mg Corn flour, yellow, masa, enriched
Sugar 0.22g Corn flour, yellow, masa, enriched
Fiber 6.4g 2.7g Corn flour, yellow, masa, enriched
Copper 0.209mg 0.112mg Corn flour, yellow, masa, enriched
Zinc 1.8mg 0.62mg Corn flour, yellow, masa, enriched
Starch 66g Corn flour, yellow, masa, enriched
Phosphorus 231mg 595mg Wheat flour, white, all-purpose, self-rising, enriched
Sodium 5mg 1193mg Corn flour, yellow, masa, enriched
Vitamin A 214IU 0IU Corn flour, yellow, masa, enriched
Vitamin A 11µg 0µg Corn flour, yellow, masa, enriched
Vitamin E 0.05mg Wheat flour, white, all-purpose, self-rising, enriched
Manganese 0.376mg 1mg Wheat flour, white, all-purpose, self-rising, enriched
Selenium 10.5µg 34.4µg Wheat flour, white, all-purpose, self-rising, enriched
Vitamin B1 1.475mg 0.674mg Corn flour, yellow, masa, enriched
Vitamin B2 0.805mg 0.414mg Corn flour, yellow, masa, enriched
Vitamin B3 9.932mg 5.832mg Corn flour, yellow, masa, enriched
Vitamin B5 0.192mg 0.438mg Wheat flour, white, all-purpose, self-rising, enriched
Vitamin B6 0.475mg 0.05mg Corn flour, yellow, masa, enriched
Vitamin K 0.3µg Wheat flour, white, all-purpose, self-rising, enriched
Folate 209µg 196µg Corn flour, yellow, masa, enriched
Choline 10.4mg Wheat flour, white, all-purpose, self-rising, enriched
Saturated Fat 0.532g 0.154g Wheat flour, white, all-purpose, self-rising, enriched
Monounsaturated fat 0.997g 0.086g Corn flour, yellow, masa, enriched
Polyunsaturated fat 1.724g 0.41g Corn flour, yellow, masa, enriched
Tryptophan 0.062mg 0.121mg Wheat flour, white, all-purpose, self-rising, enriched
Threonine 0.245mg 0.269mg Wheat flour, white, all-purpose, self-rising, enriched
Isoleucine 0.276mg 0.342mg Wheat flour, white, all-purpose, self-rising, enriched
Leucine 1.025mg 0.68mg Corn flour, yellow, masa, enriched
Lysine 0.219mg 0.219mg
Methionine 0.167mg 0.175mg Wheat flour, white, all-purpose, self-rising, enriched
Phenylalanine 0.411mg 0.498mg Wheat flour, white, all-purpose, self-rising, enriched
Valine 0.38mg 0.397mg Wheat flour, white, all-purpose, self-rising, enriched
Histidine 0.26mg 0.22mg Corn flour, yellow, masa, enriched

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn flour, yellow, masa, enriched Wheat flour, white, all-purpose, self-rising, enriched
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
79%
Corn flour, yellow, masa, enriched
44%
Wheat flour, white, all-purpose, self-rising, enriched
Minerals Daily Need Coverage Score
77%
Corn flour, yellow, masa, enriched
108%
Wheat flour, white, all-purpose, self-rising, enriched

Comparison summary

Which food is lower in Saturated Fat?
Wheat flour, white, all-purpose, self-rising, enriched
Wheat flour, white, all-purpose, self-rising, enriched is lower in Saturated Fat (difference - 0.378g)
Which food is lower in Sugar?
Corn flour, yellow, masa, enriched
Corn flour, yellow, masa, enriched is lower in Sugar (difference - 0.22g)
Which food contains less Sodium?
Corn flour, yellow, masa, enriched
Corn flour, yellow, masa, enriched contains less Sodium (difference - 1188mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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

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 flour, yellow, masa, enriched - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169749/nutrients
  2. Wheat flour, white, all-purpose, self-rising, enriched - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168895/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.