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Cornmeal vs. Plum — In-Depth Nutrition Comparison

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Differences between Cornmeal and Plum

  • Cornmeal has more Iron, Folate, Vitamin B1, Vitamin B3, Vitamin B2, Selenium, Phosphorus, Vitamin B6, and Fiber, while Plum has more Vitamin C.
  • Cornmeal's daily need coverage for Iron is 52% higher.

The food types used in this comparison are Cornmeal, degermed, enriched, yellow and Plums, raw.

Infographic

Cornmeal vs Plum 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%
Plum
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +357.1%
Contains more IronIron +2464.7%
Contains more CopperCopper +33.3%
Contains more ZincZinc +560%
Contains more PhosphorusPhosphorus +518.8%
Contains more ManganeseManganese +234.6%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +10.6%
Contains less SodiumSodium -100%

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%
Plum
4
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 32% 21% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
Contains more Vitamin B1Vitamin B1 +1867.9%
Contains more Vitamin B2Vitamin B2 +1369.2%
Contains more Vitamin B3Vitamin B3 +1091.4%
Contains more Vitamin B5Vitamin B5 +77.8%
Contains more Vitamin B6Vitamin B6 +527.6%
Contains more FolateFolate +4080%
Contains more CholineCholine +352.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +61.2%
Contains more Vitamin EVitamin E +116.7%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~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
Plum
1
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more ProteinProtein +915.7%
Contains more FatsFats +525%
Contains more CarbsCarbs +595.7%
Contains more OtherOther +37.8%
Contains more WaterWater +680.2%

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
Plum
1
9% 69% 23%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains more Mono. FatMonounsaturated Fat +191%
Contains more Poly. FatPolyunsaturated fat +1781.8%
Contains less Sat. FatSaturated Fat -92.3%

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
Plum
4
16% 51% 31%
Starch: 0 g
Sucrose: 1.57 g
Glucose: 5.07 g
Fructose: 3.07 g
Lactose: 0 g
Maltose: 0.08 g
Galactose: 0.14 g
Contains more StarchStarch +∞%
Contains more MaltoseMaltose +137.5%
Contains more SucroseSucrose +130.9%
Contains more GlucoseGlucose +805.4%
Contains more FructoseFructose +1705.9%
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 Plum
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cornmeal Plum Opinion
Calories 370kcal 46kcal Cornmeal
Protein 7.11g 0.7g Cornmeal
Fats 1.75g 0.28g Cornmeal
Vitamin C 0mg 9.5mg Plum
Net carbs 75.55g 10.02g Cornmeal
Carbs 79.45g 11.42g Cornmeal
Magnesium 32mg 7mg Cornmeal
Calcium 3mg 6mg Plum
Potassium 142mg 157mg Plum
Iron 4.36mg 0.17mg Cornmeal
Sugar 1.61g 9.92g Cornmeal
Fiber 3.9g 1.4g Cornmeal
Copper 0.076mg 0.057mg Cornmeal
Zinc 0.66mg 0.1mg Cornmeal
Starch 73.3g 0g Cornmeal
Phosphorus 99mg 16mg Cornmeal
Sodium 7mg 0mg Plum
Vitamin A 214IU 345IU Plum
Vitamin A 11µg 17µg Plum
Vitamin E 0.12mg 0.26mg Plum
Manganese 0.174mg 0.052mg Cornmeal
Selenium 10.5µg 0µg Cornmeal
Vitamin B1 0.551mg 0.028mg Cornmeal
Vitamin B2 0.382mg 0.026mg Cornmeal
Vitamin B3 4.968mg 0.417mg Cornmeal
Vitamin B5 0.24mg 0.135mg Cornmeal
Vitamin B6 0.182mg 0.029mg Cornmeal
Vitamin K 0µg 6.4µg Plum
Folate 209µg 5µg Cornmeal
Choline 8.6mg 1.9mg Cornmeal
Saturated Fat 0.22g 0.017g Plum
Monounsaturated Fat 0.39g 0.134g Cornmeal
Polyunsaturated fat 0.828g 0.044g Cornmeal
Tryptophan 0.038mg 0.009mg Cornmeal
Threonine 0.172mg 0.01mg Cornmeal
Isoleucine 0.242mg 0.014mg Cornmeal
Leucine 1.006mg 0.015mg Cornmeal
Lysine 0.105mg 0.016mg Cornmeal
Methionine 0.162mg 0.008mg Cornmeal
Phenylalanine 0.366mg 0.014mg Cornmeal
Valine 0.337mg 0.016mg Cornmeal
Histidine 0.172mg 0.009mg Cornmeal
Fructose 0.17g 3.07g Plum

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Plum
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
9%
Plum
Minerals Daily Need Coverage Score
37%
Cornmeal
6%
Plum

Comparison summary

Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Plum
Plum is lower in Saturated Fat (difference - 0.203g)
Which food is lower in glycemic index?
Plum
Plum is lower in glycemic index (difference - 15)
Which food is cheaper?
Plum
Plum is cheaper (difference - $0.9)
Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 8.31g)
Which food is richer in minerals?
Cornmeal
Cornmeal is relatively richer in minerals
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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.