Cornmeal vs. Groat — In-Depth Nutrition Comparison

Compare

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

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

Groat

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.

Cornmeal

Groat

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+445.5%
Contains more FolateFolate	+596.7%

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			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%
Fats	1.75g	3.4g	3%
Carbs	79.45g	71.5g	3%
Vitamin B2	0.382mg	0.425mg	3%
Calcium	3mg	18mg	2%
Vitamin B6	0.182mg	0.21mg	2%
Choline	8.6mg		2%
Saturated fat	0.22g	0.741g	2%
Monounsaturated fat	0.39g	1.04g	2%
Calories	370kcal	343kcal	1%
Vitamin A	11µg	0µg	1%
Vitamin E	0.12mg		1%
Polyunsaturated fat	0.828g	1.039g	1%
Protein per 100 calories	1.9g	3.9g	N/A
Calories per 10 g protein	520kcal	259kcal	N/A
Weight per 100 calories	27g	29g	N/A
Unsaturated / Saturated Fat ratio	5.5	2.8	N/A
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%