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Cornmeal vs. Crouton — In-Depth Nutrition Comparison

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The main differences between cornmeal and crouton

  • Cornmeal has more folate, vitamin B6, and vitamin B2; however, crouton has more selenium, manganese, copper, calcium, and vitamin B1.
  • Daily need coverage for selenium for crouton is 49% higher.
  • Crouton has 7 times less vitamin B6 than cornmeal. Cornmeal has 0.182mg of vitamin B6, while crouton has 0.026mg.
  • Cornmeal is lower in saturated fat.

Food types used in this article are Cornmeal, degermed, enriched, yellow and Croutons, plain.

Infographic

Cornmeal vs Crouton 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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
Contains more PotassiumPotassium +14.5%
Contains less SodiumSodium -99%
Contains more CalciumCalcium +2433.3%
Contains more CopperCopper +114.5%
Contains more ZincZinc +34.8%
Contains more PhosphorusPhosphorus +16.2%
Contains more ManganeseManganese +187.4%
Contains more SeleniumSelenium +257.1%
~equal in Magnesium ~31mg
~equal in Iron ~4.08mg

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% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +40.4%
Contains more Vitamin B6Vitamin B6 +600%
Contains more FolateFolate +58.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +13.1%
Contains more Vitamin B5Vitamin B5 +78.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~5.439mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

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
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 g
Contains more WaterWater +103.3%
Contains more ProteinProtein +67.4%
Contains more FatsFats +277.1%
Contains more OtherOther +390.2%
~equal in Carbs ~73.5g

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
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 g
Contains less Sat. FatSaturated fat -85.4%
Contains more Mono. FatMonounsaturated fat +684.4%
Contains more Poly. FatPolyunsaturated fat +53.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cornmeal Crouton
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cornmeal Crouton DV% diff.
Selenium 10.5µg 37.5µg 49%
Sodium 7mg 698mg 30%
Starch 73.3g 30%
Folate 209µg 132µg 19%
Manganese 0.174mg 0.5mg 14%
Vitamin B6 0.182mg 0.026mg 12%
Protein 7.11g 11.9g 10%
Copper 0.076mg 0.163mg 10%
Vitamin B2 0.382mg 0.272mg 8%
Fats 1.75g 6.6g 7%
Monounsaturated fat 0.39g 3.059g 7%
Calcium 3mg 76mg 7%
Vitamin B1 0.551mg 0.623mg 6%
Saturated fat 0.22g 1.51g 6%
Fiber 3.9g 5.1g 5%
Iron 4.36mg 4.08mg 4%
Vitamin B5 0.24mg 0.429mg 4%
Vitamin B3 4.968mg 5.439mg 3%
Polyunsaturated fat 0.828g 1.273g 3%
Choline 8.6mg 2%
Calories 370kcal 407kcal 2%
Phosphorus 99mg 115mg 2%
Zinc 0.66mg 0.89mg 2%
Carbs 79.45g 73.5g 2%
Vitamin E 0.12mg 1%
Vitamin A 11µg 0µg 1%
Potassium 142mg 124mg 1%
Net carbs 75.55g 68.4g N/A
Magnesium 32mg 31mg 0%
Sugar 1.61g N/A
Tryptophan 0.038mg 0.14mg 0%
Threonine 0.172mg 0.337mg 0%
Isoleucine 0.242mg 0.456mg 0%
Leucine 1.006mg 0.832mg 0%
Lysine 0.105mg 0.278mg 0%
Methionine 0.162mg 0.211mg 0%
Phenylalanine 0.366mg 0.586mg 0%
Valine 0.337mg 0.514mg 0%
Histidine 0.172mg 0.255mg 0%
Fructose 0.17g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Crouton
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
35%
Crouton
Minerals Daily Need Coverage Score
37%
Cornmeal
70%
Crouton

Comparison summary

Which food is richer in minerals?
Crouton
Crouton is relatively richer in minerals
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 1.61g)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 691mg)
Which food is lower in Saturated fat?
Cornmeal
Cornmeal is lower in Saturated fat (difference - 1.29g)
Which food is lower in glycemic index?
Cornmeal
Cornmeal is lower in glycemic index (difference - 4)
Which food is cheaper?
Cornmeal
Cornmeal is cheaper (difference - $0.1)
Which food is richer in vitamins?
Cornmeal
Cornmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.