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Cornmeal vs. Arrowroot — In-Depth Nutrition Comparison

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How are cornmeal and arrowroot different?

  • Cornmeal is higher in vitamin B1, iron, vitamin B2, vitamin B3, selenium, and fiber; however, arrowroot is richer in folate, potassium, and vitamin B6.
  • Daily need coverage for vitamin B1 for cornmeal is 34% higher.
  • Cornmeal contains 15 times more selenium than arrowroot. While cornmeal contains 10.5µg of selenium, arrowroot contains only 0.7µg.

Cornmeal, degermed, enriched, yellow and Arrowroot, raw are the varieties used in this article.

Infographic

Cornmeal vs Arrowroot 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 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.8% 40% 83% 40% 17% 42% 3.4% 23% 3.8%
Contains more MagnesiumMagnesium +28%
Contains more IronIron +96.4%
Contains less SodiumSodium -73.1%
Contains more SeleniumSelenium +1400%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +219.7%
Contains more CopperCopper +59.2%
~equal in Zinc ~0.63mg
~equal in Phosphorus ~98mg
~equal in Manganese ~0.174mg

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% 3.7% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
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 6.3% 0.33% 0% 0% 36% 14% 32% 18% 61% 0% 0% 254% 0%
Contains more Vitamin AVitamin A +1000%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +285.3%
Contains more Vitamin B2Vitamin B2 +547.5%
Contains more Vitamin B3Vitamin B3 +193.4%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +21.7%
Contains more Vitamin B6Vitamin B6 +46.2%
Contains more FolateFolate +61.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
Contains more ProteinProtein +67.7%
Contains more FatsFats +775%
Contains more CarbsCarbs +493.4%
Contains more WaterWater +622.3%
Contains more OtherOther +178.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
29% 3% 68%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains more Mono. FatMonounsaturated fat +9650%
Contains more Poly. FatPolyunsaturated fat +800%
Contains less Sat. FatSaturated fat -82.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cornmeal Arrowroot DV% diff.
Vitamin B1 0.551mg 0.143mg 34%
Folate 209µg 338µg 32%
Starch 73.3g 30%
Iron 4.36mg 2.22mg 27%
Vitamin B2 0.382mg 0.059mg 25%
Carbs 79.45g 13.39g 22%
Vitamin B3 4.968mg 1.693mg 20%
Selenium 10.5µg 0.7µg 18%
Calories 370kcal 65kcal 15%
Fiber 3.9g 1.3g 10%
Potassium 142mg 454mg 9%
Protein 7.11g 4.24g 6%
Vitamin B6 0.182mg 0.266mg 6%
Polyunsaturated fat 0.828g 0.092g 5%
Copper 0.076mg 0.121mg 5%
Choline 8.6mg 2%
Magnesium 32mg 25mg 2%
Vitamin C 0mg 1.9mg 2%
Fats 1.75g 0.2g 2%
Saturated fat 0.22g 0.039g 1%
Sodium 7mg 26mg 1%
Vitamin A 11µg 1µg 1%
Vitamin E 0.12mg 1%
Monounsaturated fat 0.39g 0.004g 1%
Vitamin B5 0.24mg 0.292mg 1%
Net carbs 75.55g 12.09g N/A
Calcium 3mg 6mg 0%
Sugar 1.61g N/A
Zinc 0.66mg 0.63mg 0%
Phosphorus 99mg 98mg 0%
Manganese 0.174mg 0.174mg 0%
Tryptophan 0.038mg 0%
Threonine 0.172mg 0%
Isoleucine 0.242mg 0%
Leucine 1.006mg 0%
Lysine 0.105mg 0%
Methionine 0.162mg 0%
Phenylalanine 0.366mg 0%
Valine 0.337mg 0%
Histidine 0.172mg 0%
Fructose 0.17g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Arrowroot
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
42%
Cornmeal
32%
Arrowroot
Minerals Daily Need Coverage Score
37%
Cornmeal
27%
Arrowroot

Comparison summary

Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 19mg)
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 1.61g)
Which food is lower in Saturated fat?
Arrowroot
Arrowroot is lower in Saturated fat (difference - 0.181g)
Which food is lower in glycemic index?
Arrowroot
Arrowroot is lower in glycemic index (difference - 10)
Which food is cheaper?
Arrowroot
Arrowroot is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/nutrients
  2. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.