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Cornmeal vs. Cauliflower — In-Depth Nutrition Comparison

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What are the differences between Cornmeal and Cauliflower?

  • Cornmeal is higher in Iron, Vitamin B1, Folate, Vitamin B3, Vitamin B2, Selenium, and Phosphorus, yet Cauliflower is higher in Vitamin C, Vitamin K, and Vitamin B5.
  • Cauliflower's daily need coverage for Vitamin C is 54% more.
  • Cornmeal has 18 times more Selenium than Cauliflower. While Cornmeal has 10.5µg of Selenium, Cauliflower has only 0.6µg.

We used Cornmeal, degermed, enriched, yellow and Cauliflower, raw types in this article.

Infographic

Cornmeal vs Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +113.3%
Contains more IronIron +938.1%
Contains more CopperCopper +94.9%
Contains more ZincZinc +144.4%
Contains more PhosphorusPhosphorus +125%
Contains less SodiumSodium -76.7%
Contains more ManganeseManganese +12.3%
Contains more SeleniumSelenium +1650%
Contains more CalciumCalcium +633.3%
Contains more PotassiumPotassium +110.6%

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% 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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B1Vitamin B1 +1002%
Contains more Vitamin B2Vitamin B2 +536.7%
Contains more Vitamin B3Vitamin B3 +879.9%
Contains more FolateFolate +266.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +177.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +415.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.184mg
~equal in Vitamin B12 ~0µg

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
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +270.3%
Contains more FatsFats +525%
Contains more CarbsCarbs +1498.6%
Contains more WaterWater +723.5%
Contains more OtherOther +49%

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
67% 17% 16%
Saturated Fat: Sat. Fat 0.13 g
Monounsaturated Fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated Fat +1047.1%
Contains more Poly. FatPolyunsaturated fat +2571%
Contains less Sat. FatSaturated Fat -40.9%

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
49% 51%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.94 g
Fructose: 0.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +67.9%
Contains more FructoseFructose +470.6%
~equal in Lactose ~0g
~equal in Galactose ~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 Cauliflower
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cornmeal Cauliflower Opinion
Calories 370kcal 25kcal Cornmeal
Protein 7.11g 1.92g Cornmeal
Fats 1.75g 0.28g Cornmeal
Vitamin C 0mg 48.2mg Cauliflower
Net carbs 75.55g 2.97g Cornmeal
Carbs 79.45g 4.97g Cornmeal
Magnesium 32mg 15mg Cornmeal
Calcium 3mg 22mg Cauliflower
Potassium 142mg 299mg Cauliflower
Iron 4.36mg 0.42mg Cornmeal
Sugar 1.61g 1.91g Cornmeal
Fiber 3.9g 2g Cornmeal
Copper 0.076mg 0.039mg Cornmeal
Zinc 0.66mg 0.27mg Cornmeal
Starch 73.3g Cornmeal
Phosphorus 99mg 44mg Cornmeal
Sodium 7mg 30mg Cornmeal
Vitamin A 214IU 0IU Cornmeal
Vitamin A 11µg 0µg Cornmeal
Vitamin E 0.12mg 0.08mg Cornmeal
Manganese 0.174mg 0.155mg Cornmeal
Selenium 10.5µg 0.6µg Cornmeal
Vitamin B1 0.551mg 0.05mg Cornmeal
Vitamin B2 0.382mg 0.06mg Cornmeal
Vitamin B3 4.968mg 0.507mg Cornmeal
Vitamin B5 0.24mg 0.667mg Cauliflower
Vitamin B6 0.182mg 0.184mg Cauliflower
Vitamin K 0µg 15.5µg Cauliflower
Folate 209µg 57µg Cornmeal
Choline 8.6mg 44.3mg Cauliflower
Saturated Fat 0.22g 0.13g Cauliflower
Monounsaturated Fat 0.39g 0.034g Cornmeal
Polyunsaturated fat 0.828g 0.031g Cornmeal
Tryptophan 0.038mg 0.02mg Cornmeal
Threonine 0.172mg 0.076mg Cornmeal
Isoleucine 0.242mg 0.071mg Cornmeal
Leucine 1.006mg 0.106mg Cornmeal
Lysine 0.105mg 0.217mg Cauliflower
Methionine 0.162mg 0.02mg Cornmeal
Phenylalanine 0.366mg 0.065mg Cornmeal
Valine 0.337mg 0.125mg Cornmeal
Histidine 0.172mg 0.056mg Cornmeal
Fructose 0.17g 0.97g Cauliflower
Omega-3 - ALA 0.015g Cauliflower
Omega-6 - Linoleic acid 0.013g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Cauliflower
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
30%
Cauliflower
Minerals Daily Need Coverage Score
37%
Cornmeal
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 23mg)
Which food is lower in glycemic index?
Cornmeal
Cornmeal is lower in glycemic index (difference - 68)
Which food is richer in minerals?
Cornmeal
Cornmeal is relatively richer in minerals
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 0.09g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $1)
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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.