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  6. Cornmeal vs. Fruit salad

Cornmeal vs. Fruit salad — In-Depth Nutrition Comparison

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A recap on differences between Cornmeal and Fruit salad

  • Fruit salad has less Folate, Iron, Vitamin B1, Vitamin B3, Vitamin B2, Phosphorus, Vitamin B6, Fiber, and Magnesium.
  • Cornmeal covers your daily Folate needs 52% more than Fruit salad.
  • Fruit salad contains 50 times less Vitamin B1 than Cornmeal. Cornmeal contains 0.551mg of Vitamin B1, while Fruit salad contains 0.011mg.

Food varieties used in this article are Cornmeal, degermed, enriched, yellow and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.

Infographic

Cornmeal vs Fruit salad 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.
Cornmeal
Cornmeal
8
:
2
Fruit salad
Fruit salad
Contains more Iron +1644%
Contains more Magnesium +300%
Contains more Phosphorus +607.1%
Contains more Potassium +22.4%
Contains more Zinc +371.4%
Contains more Copper +52%
Contains more Manganese +15.2%
Contains more Calcium +266.7%
Contains less Sodium -28.6%
Cornmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Fruit salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 6% 6% 11% 1% 4% 17% 20% 0%
Contains more Iron +1644%
Contains more Magnesium +300%
Contains more Phosphorus +607.1%
Contains more Potassium +22.4%
Contains more Zinc +371.4%
Contains more Copper +52%
Contains more Manganese +15.2%
Contains more Calcium +266.7%
Contains less Sodium -28.6%

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.
Cornmeal
Cornmeal
8
:
2
Fruit salad
Fruit salad
Contains more Vitamin B1 +4909.1%
Contains more Vitamin B2 +2628.6%
Contains more Vitamin B3 +1295.5%
Contains more Vitamin B5 +352.8%
Contains more Vitamin B6 +574.1%
Contains more Folate +6866.7%
Contains more Vitamin A +180.4%
Contains more Vitamin C +∞%
Cornmeal
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%
Fruit salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 11% 3% 4% 7% 4% 7% 3% 0% 0%
Contains more Vitamin B1 +4909.1%
Contains more Vitamin B2 +2628.6%
Contains more Vitamin B3 +1295.5%
Contains more Vitamin B5 +352.8%
Contains more Vitamin B6 +574.1%
Contains more Folate +6866.7%
Contains more Vitamin A +180.4%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cornmeal
Cornmeal
4
:
1
Fruit salad
Fruit salad
Contains more Protein +1294.1%
Contains more Fats +5733.3%
Contains more Carbs +508.8%
Contains more Other +96.2%
Contains more Water +670.6%
Cornmeal
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Fruit salad
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more Protein +1294.1%
Contains more Fats +5733.3%
Contains more Carbs +508.8%
Contains more Other +96.2%
Contains more Water +670.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cornmeal
Cornmeal
2
:
1
Fruit salad
Fruit salad
Contains more Monounsaturated Fat +7700%
Contains more Polyunsaturated fat +7427.3%
Contains less Saturated Fat -98.2%
Cornmeal
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Fruit salad
20% 25% 55%
Saturated Fat: 0.004 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.011 g
Contains more Monounsaturated Fat +7700%
Contains more Polyunsaturated fat +7427.3%
Contains less Saturated Fat -98.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cornmeal Fruit salad Opinion
Net carbs 75.55g 12.05g Cornmeal
Protein 7.11g 0.51g Cornmeal
Fats 1.75g 0.03g Cornmeal
Carbs 79.45g 13.05g Cornmeal
Calories 370kcal 50kcal Cornmeal
Starch 73.3g Cornmeal
Fructose 0.17g Cornmeal
Sugar 1.61g Fruit salad
Fiber 3.9g 1g Cornmeal
Calcium 3mg 11mg Fruit salad
Iron 4.36mg 0.25mg Cornmeal
Magnesium 32mg 8mg Cornmeal
Phosphorus 99mg 14mg Cornmeal
Potassium 142mg 116mg Cornmeal
Sodium 7mg 5mg Fruit salad
Zinc 0.66mg 0.14mg Cornmeal
Copper 0.076mg 0.05mg Cornmeal
Manganese 0.174mg 0.151mg Cornmeal
Selenium 10.5µg Cornmeal
Vitamin A 214IU 600IU Fruit salad
Vitamin A RAE 11µg 30µg Fruit salad
Vitamin E 0.12mg Cornmeal
Vitamin C 0mg 3.3mg Fruit salad
Vitamin B1 0.551mg 0.011mg Cornmeal
Vitamin B2 0.382mg 0.014mg Cornmeal
Vitamin B3 4.968mg 0.356mg Cornmeal
Vitamin B5 0.24mg 0.053mg Cornmeal
Vitamin B6 0.182mg 0.027mg Cornmeal
Folate 209µg 3µg Cornmeal
Tryptophan 0.038mg Cornmeal
Threonine 0.172mg Cornmeal
Isoleucine 0.242mg Cornmeal
Leucine 1.006mg Cornmeal
Lysine 0.105mg Cornmeal
Methionine 0.162mg Cornmeal
Phenylalanine 0.366mg Cornmeal
Valine 0.337mg Cornmeal
Histidine 0.172mg Cornmeal
Saturated Fat 0.22g 0.004g Fruit salad
Monounsaturated Fat 0.39g 0.005g Cornmeal
Polyunsaturated fat 0.828g 0.011g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Fruit salad
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
6%
Fruit salad
Minerals Daily Need Coverage Score
37%
Cornmeal
8%
Fruit salad

Comparison summary

Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 1.61g)
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 0.216g)
Which food is lower in glycemic index?
Fruit salad
Fruit salad is lower in glycemic index (difference - 14)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $1.4)
Which food is richer in minerals?
Cornmeal
Cornmeal is relatively richer in minerals
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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.