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Cornmeal vs. Crackers — In-Depth Nutrition Comparison

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Differences between cornmeal and crackers

  • Cornmeal has more folate, vitamin B1, and vitamin B6, while crackers have more vitamin K, phosphorus, vitamin E, manganese, and calcium.
  • Crackers' daily need coverage for vitamin K is 58% higher.
  • Crackers contain 3 times less vitamin B6 than cornmeal. Cornmeal contains 0.182mg of vitamin B6, while crackers contain 0.063mg.
  • The amount of saturated fat in cornmeal is lower.

The food types used in this comparison are Cornmeal, degermed, enriched, yellow and Crackers, standard snack-type, regular.

Infographic

Cornmeal vs Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more MagnesiumMagnesium +77.8%
Contains more PotassiumPotassium +20.3%
Contains more ZincZinc +34.7%
Contains less SodiumSodium -99%
Contains more SeleniumSelenium +56.7%
Contains more CalciumCalcium +3900%
Contains more CopperCopper +36.8%
Contains more PhosphorusPhosphorus +150.5%
Contains more ManganeseManganese +182.2%
~equal in Iron ~4.03mg

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 0% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +32.5%
Contains more Vitamin B3Vitamin B3 +14.2%
Contains more Vitamin B6Vitamin B6 +188.9%
Contains more FolateFolate +127.2%
Contains more Vitamin EVitamin E +2425%
Contains more Vitamin B2Vitamin B2 +19.4%
Contains more Vitamin B5Vitamin B5 +73.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +11.6%
~equal in Vitamin C ~0mg
~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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more CarbsCarbs +29.6%
Contains more WaterWater +256.1%
Contains more FatsFats +1410.3%
Contains more OtherOther +388.2%
~equal in Protein ~6.64g

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
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -96%
Contains more Mono. FatMonounsaturated fat +1580.3%
Contains more Poly. FatPolyunsaturated fat +1486.6%

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
86% 12%
Starch: 49.69 g
Sucrose: 6.95 g
Glucose: 0.47 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0.48 g
Galactose: 0 g
Contains more StarchStarch +47.5%
Contains more GlucoseGlucose +19.1%
Contains more SucroseSucrose +922.1%
Contains more FructoseFructose +70.6%
Contains more MaltoseMaltose +152.6%
~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 Crackers
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat 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 Crackers DV% diff.
Polyunsaturated fat 0.828g 13.137g 82%
Vitamin K 0µg 69.3µg 58%
Fats 1.75g 26.43g 38%
Sodium 7mg 726mg 31%
Folate 209µg 92µg 29%
Saturated fat 0.22g 5.562g 24%
Phosphorus 99mg 248mg 21%
Vitamin E 0.12mg 3.03mg 19%
Monounsaturated fat 0.39g 6.553g 15%
Manganese 0.174mg 0.491mg 14%
Calcium 3mg 120mg 12%
Vitamin B1 0.551mg 0.416mg 11%
Starch 73.3g 49.69g 10%
Vitamin B6 0.182mg 0.063mg 9%
Calories 370kcal 510kcal 7%
Selenium 10.5µg 6.7µg 7%
Vitamin B2 0.382mg 0.456mg 6%
Carbs 79.45g 61.3g 6%
Fiber 3.9g 2.3g 6%
Vitamin B3 4.968mg 4.352mg 4%
Vitamin B5 0.24mg 0.417mg 4%
Iron 4.36mg 4.03mg 4%
Copper 0.076mg 0.104mg 3%
Magnesium 32mg 18mg 3%
Zinc 0.66mg 0.49mg 2%
Vitamin A 11µg 0µg 1%
Protein 7.11g 6.64g 1%
Potassium 142mg 118mg 1%
Net carbs 75.55g 59g N/A
Sugar 1.61g 8.18g N/A
Trans fat 0g 1.076g N/A
Choline 8.6mg 9.6mg 0%
Tryptophan 0.038mg 0.084mg 0%
Threonine 0.172mg 0.193mg 0%
Isoleucine 0.242mg 0.246mg 0%
Leucine 1.006mg 0.471mg 0%
Lysine 0.105mg 0.103mg 0%
Methionine 0.162mg 0.112mg 0%
Phenylalanine 0.366mg 0.331mg 0%
Valine 0.337mg 0.294mg 0%
Histidine 0.172mg 0.145mg 0%
Fructose 0.17g 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0g 0.062g N/A
Omega-6 - Eicosadienoic acid 0g 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Crackers
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
49%
Crackers
Minerals Daily Need Coverage Score
37%
Cornmeal
56%
Crackers

Comparison summary

Which food is lower in glycemic index?
Crackers
Crackers is lower in glycemic index (difference - 5)
Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 6.57g)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 719mg)
Which food is lower in Saturated fat?
Cornmeal
Cornmeal is lower in Saturated fat (difference - 5.342g)
Which food is cheaper?
Cornmeal
Cornmeal is cheaper (difference - $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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.