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Cornmeal vs. Groat — In-Depth Nutrition Comparison

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Significant differences between cornmeal and groat

  • Cornmeal has more folate, vitamin B1, and iron; however, groat is richer in copper, manganese, magnesium, phosphorus, fiber, vitamin B5, and zinc.
  • Groat covers your daily copper needs 114% more than cornmeal.
  • Groat has 7 times less folate than cornmeal. Cornmeal has 209µg of folate, while groat has 30µg.
  • Cornmeal has a higher glycemic index. The glycemic index of cornmeal is 68, while the glycemic index of groat is 54.

Specific food types used in this comparison are Cornmeal, degermed, enriched, yellow and Buckwheat.

Infographic

Cornmeal vs Groat 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%
Groat
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains more IronIron +98.2%
Contains more SeleniumSelenium +26.5%
Contains more MagnesiumMagnesium +621.9%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +223.9%
Contains more CopperCopper +1347.4%
Contains more ZincZinc +263.6%
Contains more PhosphorusPhosphorus +250.5%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +647.1%

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%
Groat
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 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +445.5%
Contains more FolateFolate +596.7%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +11.3%
Contains more Vitamin B3Vitamin B3 +41.3%
Contains more Vitamin B5Vitamin B5 +413.8%
Contains more Vitamin B6Vitamin B6 +15.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Cornmeal Groat DV% diff.
Copper 0.076mg 1.1mg 114%
Manganese 0.174mg 1.3mg 49%
Magnesium 32mg 231mg 47%
Folate 209µg 30µg 45%
Vitamin B1 0.551mg 0.101mg 38%
Phosphorus 99mg 347mg 35%
Starch 73.3g 30%
Iron 4.36mg 2.2mg 27%
Fiber 3.9g 10g 24%
Vitamin B5 0.24mg 1.233mg 20%
Zinc 0.66mg 2.4mg 16%
Vitamin B3 4.968mg 7.02mg 13%
Protein 7.11g 13.25g 12%
Potassium 142mg 460mg 9%
Selenium 10.5µg 8.3µg 4%
Carbs 79.45g 71.5g 3%
Fats 1.75g 3.4g 3%
Vitamin B2 0.382mg 0.425mg 3%
Monounsaturated fat 0.39g 1.04g 2%
Vitamin B6 0.182mg 0.21mg 2%
Calcium 3mg 18mg 2%
Saturated fat 0.22g 0.741g 2%
Choline 8.6mg 2%
Polyunsaturated fat 0.828g 1.039g 1%
Calories 370kcal 343kcal 1%
Vitamin E 0.12mg 1%
Vitamin A 11µg 0µg 1%
Net carbs 75.55g 61.5g N/A
Sugar 1.61g N/A
Sodium 7mg 1mg 0%
Tryptophan 0.038mg 0.192mg 0%
Threonine 0.172mg 0.506mg 0%
Isoleucine 0.242mg 0.498mg 0%
Leucine 1.006mg 0.832mg 0%
Lysine 0.105mg 0.672mg 0%
Methionine 0.162mg 0.172mg 0%
Phenylalanine 0.366mg 0.52mg 0%
Valine 0.337mg 0.678mg 0%
Histidine 0.172mg 0.309mg 0%
Fructose 0.17g 0%

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
Groat
3
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more WaterWater +14.7%
Contains more ProteinProtein +86.4%
Contains more FatsFats +94.3%
Contains more OtherOther +311.8%
~equal in Carbs ~71.5g

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
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains less Sat. FatSaturated fat -70.3%
Contains more Mono. FatMonounsaturated fat +166.7%
Contains more Poly. FatPolyunsaturated fat +25.5%

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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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.