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Cornmeal vs Groat - In-Depth Nutrition Comparison

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Important differences between Cornmeal and Groat

  • Cornmeal has more Folate, Iron, Vitamin B1, Vitamin B2, Vitamin B3, Selenium, and Vitamin B6, however Groat is richer in Manganese, and Copper.
  • Cornmeal's daily need coverage for Folate is 49% more.
  • Cornmeal contains 14 times more Vitamin B1 than Groat. Cornmeal contains 0.551mg of Vitamin B1, while Groat contains 0.04mg.

The food varieties used in the comparison are Cornmeal, degermed, enriched, yellow and Buckwheat groats, roasted, cooked.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Groat
Contains more Iron +445%
Contains more Phosphorus +41.4%
Contains more Potassium +61.4%
Contains more Calcium +133.3%
Contains more Magnesium +59.4%
Contains less Sodium -42.9%
Contains more Copper +92.1%
Equal in Zinc - 0.61
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 164% 23% 43% 13% 1% 19% 26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 30% 37% 30% 8% 1% 17% 49%
Contains more Iron +445%
Contains more Phosphorus +41.4%
Contains more Potassium +61.4%
Contains more Calcium +133.3%
Contains more Magnesium +59.4%
Contains less Sodium -42.9%
Contains more Copper +92.1%
Equal in Zinc - 0.61

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Groat
Contains more Vitamin A +∞%
Contains more Vitamin E +33.3%
Contains more Vitamin B1 +1277.5%
Contains more Vitamin B2 +879.5%
Contains more Vitamin B3 +428.5%
Contains more Vitamin B6 +136.4%
Contains more Folate +1392.9%
Contains more Vitamin B5 +49.6%
Contains more Vitamin K +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin A +∞%
Contains more Vitamin E +33.3%
Contains more Vitamin B1 +1277.5%
Contains more Vitamin B2 +879.5%
Contains more Vitamin B3 +428.5%
Contains more Vitamin B6 +136.4%
Contains more Folate +1392.9%
Contains more Vitamin B5 +49.6%
Contains more Vitamin K +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cornmeal Groat
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
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cornmeal Groat Opinion
Net carbs 75.55g 17.24g Cornmeal
Protein 7.11g 3.38g Cornmeal
Fats 1.75g 0.62g Cornmeal
Carbs 79.45g 19.94g Cornmeal
Calories 370kcal 92kcal Cornmeal
Starch 73.3g g Cornmeal
Fructose 0.17g 0.1g Cornmeal
Sugar 1.61g 0.9g Groat
Fiber 3.9g 2.7g Cornmeal
Calcium 3mg 7mg Groat
Iron 4.36mg 0.8mg Cornmeal
Magnesium 32mg 51mg Groat
Phosphorus 99mg 70mg Cornmeal
Potassium 142mg 88mg Cornmeal
Sodium 7mg 4mg Groat
Zinc 0.66mg 0.61mg Cornmeal
Copper 0.076mg 0.146mg Groat
Vitamin A 214IU 0IU Cornmeal
Vitamin E 0.12mg 0.09mg Cornmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.551mg 0.04mg Cornmeal
Vitamin B2 0.382mg 0.039mg Cornmeal
Vitamin B3 4.968mg 0.94mg Cornmeal
Vitamin B5 0.24mg 0.359mg Groat
Vitamin B6 0.182mg 0.077mg Cornmeal
Folate 209µg 14µg Cornmeal
Vitamin B12 0µg 0µg
Vitamin K 0µg 1.9µg Groat
Tryptophan 0.038mg 0.049mg Groat
Threonine 0.172mg 0.129mg Cornmeal
Isoleucine 0.242mg 0.127mg Cornmeal
Leucine 1.006mg 0.212mg Cornmeal
Lysine 0.105mg 0.172mg Groat
Methionine 0.162mg 0.044mg Cornmeal
Phenylalanine 0.366mg 0.133mg Cornmeal
Valine 0.337mg 0.173mg Cornmeal
Histidine 0.172mg 0.079mg Cornmeal
Cholesterol 0mg 0mg
Trans Fat 0g g Groat
Saturated Fat 0.22g 0.134g Groat
Monounsaturated Fat 0.39g 0.188g Cornmeal
Polyunsaturated fat 0.828g 0.188g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Groat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
46
Cornmeal
8
Groat
Mineral Summary Score
36
Cornmeal
22
Groat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
43%
Cornmeal
20%
Groat
Carbohydrates
79%
Cornmeal
20%
Groat
Fats
8%
Cornmeal
3%
Groat

Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 0.086g)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 23)
Which food is cheaper?
Cornmeal
Cornmeal is cheaper (difference - $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)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/170686/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.