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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.
Contains more Iron +938.1%
Contains more Magnesium +113.3%
Contains more Phosphorus +125%
Contains less Sodium -76.7%
Contains more Zinc +144.4%
Contains more Copper +94.9%
Contains more Manganese +12.3%
Contains more Selenium +1650%
Contains more Calcium +633.3%
Contains more Potassium +110.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Iron +938.1%
Contains more Magnesium +113.3%
Contains more Phosphorus +125%
Contains less Sodium -76.7%
Contains more Zinc +144.4%
Contains more Copper +94.9%
Contains more Manganese +12.3%
Contains more Selenium +1650%
Contains more Calcium +633.3%
Contains more Potassium +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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +50%
Contains more Vitamin B1 +1002%
Contains more Vitamin B2 +536.7%
Contains more Vitamin B3 +879.9%
Contains more Folate +266.7%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +177.9%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.184
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin A +∞%
Contains more Vitamin E +50%
Contains more Vitamin B1 +1002%
Contains more Vitamin B2 +536.7%
Contains more Vitamin B3 +879.9%
Contains more Folate +266.7%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +177.9%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.184

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +270.3%
Contains more Fats +525%
Contains more Carbs +1498.6%
Contains more Water +723.5%
Contains more Other +49%
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 Protein +270.3%
Contains more Fats +525%
Contains more Carbs +1498.6%
Contains more Water +723.5%
Contains more Other +49%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1047.1%
Contains more Polyunsaturated fat +2571%
Contains less Saturated Fat -40.9%
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +1047.1%
Contains more Polyunsaturated fat +2571%
Contains less Saturated Fat -40.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Maltose +∞%
Contains more Glucose +67.9%
Contains more Fructose +470.6%
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 Starch +∞%
Contains more Sucrose +∞%
Contains more Maltose +∞%
Contains more Glucose +67.9%
Contains more Fructose +470.6%

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
Net carbs 75.55g 2.97g Cornmeal
Protein 7.11g 1.92g Cornmeal
Fats 1.75g 0.28g Cornmeal
Carbs 79.45g 4.97g Cornmeal
Calories 370kcal 25kcal Cornmeal
Starch 73.3g Cornmeal
Fructose 0.17g 0.97g Cauliflower
Sugar 1.61g 1.91g Cornmeal
Fiber 3.9g 2g Cornmeal
Calcium 3mg 22mg Cauliflower
Iron 4.36mg 0.42mg Cornmeal
Magnesium 32mg 15mg Cornmeal
Phosphorus 99mg 44mg Cornmeal
Potassium 142mg 299mg Cauliflower
Sodium 7mg 30mg Cornmeal
Zinc 0.66mg 0.27mg Cornmeal
Copper 0.076mg 0.039mg Cornmeal
Manganese 0.174mg 0.155mg Cornmeal
Selenium 10.5µg 0.6µg Cornmeal
Vitamin A 214IU 0IU Cornmeal
Vitamin A RAE 11µg 0µg Cornmeal
Vitamin E 0.12mg 0.08mg Cornmeal
Vitamin C 0mg 48.2mg Cauliflower
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
Folate 209µg 57µg Cornmeal
Vitamin K 0µg 15.5µg Cauliflower
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
Saturated Fat 0.22g 0.13g Cauliflower
Monounsaturated Fat 0.39g 0.034g Cornmeal
Polyunsaturated fat 0.828g 0.031g Cornmeal
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Cauliflower
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
46%
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.