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Cornmeal vs. Blackberry — In-Depth Nutrition Comparison

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The main differences between Cornmeal and Blackberry

  • Cornmeal has more Iron, Folate, Vitamin B1, Vitamin B2, Vitamin B3, Selenium, and Vitamin B6, however, Blackberry has more Vitamin C, Manganese, and Vitamin K.
  • Daily need coverage for Iron from Cornmeal is 47% higher.
  • Blackberry has 28 times less Vitamin B1 than Cornmeal. Cornmeal has 0.551mg of Vitamin B1, while Blackberry has 0.02mg.

Food types used in this article are Cornmeal, degermed, enriched, yellow and Blackberries, raw.

Infographic

Cornmeal vs Blackberry 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.
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 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
Contains more MagnesiumMagnesium +60%
Contains more IronIron +603.2%
Contains more ZincZinc +24.5%
Contains more PhosphorusPhosphorus +350%
Contains more SeleniumSelenium +2525%
Contains more CalciumCalcium +866.7%
Contains more PotassiumPotassium +14.1%
Contains more CopperCopper +117.1%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +271.3%

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% 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 70% 13% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
Contains more Vitamin B1Vitamin B1 +2655%
Contains more Vitamin B2Vitamin B2 +1369.2%
Contains more Vitamin B3Vitamin B3 +669%
Contains more Vitamin B6Vitamin B6 +506.7%
Contains more FolateFolate +736%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +875%
Contains more Vitamin B5Vitamin B5 +15%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin A ~214IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~8.5mg

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
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Contains more ProteinProtein +411.5%
Contains more FatsFats +257.1%
Contains more CarbsCarbs +726.7%
Contains more OtherOther +41.7%
Contains more WaterWater +688.5%

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
4% 14% 82%
Saturated Fat: Sat. Fat 0.014 g
Monounsaturated Fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 g
Contains more Mono. FatMonounsaturated Fat +729.8%
Contains more Poly. FatPolyunsaturated fat +195.7%
Contains less Sat. FatSaturated Fat -93.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
47% 49%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 2.31 g
Fructose: 2.4 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0.03 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +871.4%
Contains more MaltoseMaltose +171.4%
Contains more GlucoseGlucose +312.5%
Contains more FructoseFructose +1311.8%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cornmeal Blackberry
Lower in Sugar ok
Lower in Sodium 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 Blackberry Opinion
Calories 370kcal 43kcal Cornmeal
Protein 7.11g 1.39g Cornmeal
Fats 1.75g 0.49g Cornmeal
Vitamin C 0mg 21mg Blackberry
Net carbs 75.55g 4.31g Cornmeal
Carbs 79.45g 9.61g Cornmeal
Magnesium 32mg 20mg Cornmeal
Calcium 3mg 29mg Blackberry
Potassium 142mg 162mg Blackberry
Iron 4.36mg 0.62mg Cornmeal
Sugar 1.61g 4.88g Cornmeal
Fiber 3.9g 5.3g Blackberry
Copper 0.076mg 0.165mg Blackberry
Zinc 0.66mg 0.53mg Cornmeal
Starch 73.3g 0g Cornmeal
Phosphorus 99mg 22mg Cornmeal
Sodium 7mg 1mg Blackberry
Vitamin A 214IU 214IU
Vitamin A 11µg 11µg
Vitamin E 0.12mg 1.17mg Blackberry
Manganese 0.174mg 0.646mg Blackberry
Selenium 10.5µg 0.4µg Cornmeal
Vitamin B1 0.551mg 0.02mg Cornmeal
Vitamin B2 0.382mg 0.026mg Cornmeal
Vitamin B3 4.968mg 0.646mg Cornmeal
Vitamin B5 0.24mg 0.276mg Blackberry
Vitamin B6 0.182mg 0.03mg Cornmeal
Vitamin K 0µg 19.8µg Blackberry
Folate 209µg 25µg Cornmeal
Choline 8.6mg 8.5mg Cornmeal
Saturated Fat 0.22g 0.014g Blackberry
Monounsaturated Fat 0.39g 0.047g Cornmeal
Polyunsaturated fat 0.828g 0.28g Cornmeal
Tryptophan 0.038mg Cornmeal
Threonine 0.172mg Cornmeal
Isoleucine 0.242mg Cornmeal
Leucine 1.006mg Cornmeal
Lysine 0.105mg Cornmeal
Methionine 0.162mg Cornmeal
Phenylalanine 0.366mg Cornmeal
Valine 0.337mg Cornmeal
Histidine 0.172mg Cornmeal
Fructose 0.17g 2.4g Blackberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Blackberry
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
17%
Blackberry
Minerals Daily Need Coverage Score
37%
Cornmeal
23%
Blackberry

Comparison summary

Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 3.27g)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.206g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 43)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $1.1)
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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.