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Cornmeal vs Maize - In-Depth Nutrition Comparison

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How are Cornmeal and Maize different?

  • Cornmeal is higher in Iron, Folate, Vitamin B1, Vitamin B2, Vitamin B3, Selenium, Fiber, and Vitamin B6, however Maize is richer in Vitamin B5, and Vitamin C.
  • Daily need coverage for Iron from Cornmeal is 48% higher.
  • Cornmeal contains 18 times more Selenium than Maize. While Cornmeal contains 10.5µg of Selenium, Maize contains only 0.6µg.

Cornmeal, degermed, enriched, yellow and Corn, sweet, yellow, raw are the varieties used in this article.

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Cornmeal vs Maize 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
:
2
Maize
Contains more Iron +738.5%
Contains more Calcium +50%
Contains more Copper +40.7%
Contains more Zinc +43.5%
Contains more Phosphorus +11.2%
Contains less Sodium -53.3%
Contains more Potassium +90.1%
Contains more Magnesium +15.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 1% 13% 23% 26% 19% 43% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 20% 1% 24% 27% 18% 13% 39% 2%
Contains more Iron +738.5%
Contains more Calcium +50%
Contains more Copper +40.7%
Contains more Zinc +43.5%
Contains more Phosphorus +11.2%
Contains less Sodium -53.3%
Contains more Potassium +90.1%
Contains more Magnesium +15.6%

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
:
3
Maize
Contains more Vitamin A +14.4%
Contains more Vitamin E +71.4%
Contains more Vitamin B1 +255.5%
Contains more Vitamin B2 +594.5%
Contains more Vitamin B3 +180.7%
Contains more Vitamin B6 +95.7%
Contains more Folate +397.6%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +198.8%
Contains more Vitamin K +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 13% 3% 0% 138% 89% 94% 15% 42% 0% 0% 157%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 23% 12% 2% 0% 39% 13% 34% 44% 22% 0% 1% 32%
Contains more Vitamin A +14.4%
Contains more Vitamin E +71.4%
Contains more Vitamin B1 +255.5%
Contains more Vitamin B2 +594.5%
Contains more Vitamin B3 +180.7%
Contains more Vitamin B6 +95.7%
Contains more Folate +397.6%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +198.8%
Contains more Vitamin K +∞%

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
18
Maize
Mineral Summary Score
36
Cornmeal
18
Maize

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%
Maize
Carbohydrates
79%
Cornmeal
19%
Maize
Fats
8%
Cornmeal
6%
Maize

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 Maize
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in glycemic index?
Maize
Maize is lower in glycemic index (difference - 16)
Which food is cheaper?
Maize
Maize is cheaper (difference - $0.2)
Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 4.65g)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 0.105g)
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.

All nutrients comparison - raw data values

Nutrient Cornmeal Maize Opinion
Calories 370 86 Cornmeal
Protein 7.11 3.27 Cornmeal
Fats 1.75 1.35 Cornmeal
Vitamin C 0 6.8 Maize
Carbs 79.45 18.7 Cornmeal
Cholesterol 0 0
Vitamin D 0 0
Iron 4.36 0.52 Cornmeal
Calcium 3 2 Cornmeal
Potassium 142 270 Maize
Magnesium 32 37 Maize
Sugar 1.61 6.26 Cornmeal
Fiber 3.9 2 Cornmeal
Copper 0.076 0.054 Cornmeal
Zinc 0.66 0.46 Cornmeal
Starch 73.3 5.7 Cornmeal
Phosphorus 99 89 Cornmeal
Sodium 7 15 Cornmeal
Vitamin A 214 187 Cornmeal
Vitamin E 0.12 0.07 Cornmeal
Vitamin D 0 0
Vitamin B1 0.551 0.155 Cornmeal
Vitamin B2 0.382 0.055 Cornmeal
Vitamin B3 4.968 1.77 Cornmeal
Vitamin B5 0.24 0.717 Maize
Vitamin B6 0.182 0.093 Cornmeal
Vitamin B12 0 0
Vitamin K 0 0.3 Maize
Folate 209 42 Cornmeal
Trans Fat 0 0
Saturated Fat 0.22 0.325 Cornmeal
Monounsaturated Fat 0.39 0.432 Maize
Polyunsaturated fat 0.828 0.487 Cornmeal
Tryptophan 0.038 0.023 Cornmeal
Threonine 0.172 0.129 Cornmeal
Isoleucine 0.242 0.129 Cornmeal
Leucine 1.006 0.348 Cornmeal
Lysine 0.105 0.137 Maize
Methionine 0.162 0.067 Cornmeal
Phenylalanine 0.366 0.15 Cornmeal
Valine 0.337 0.185 Cornmeal
Histidine 0.172 0.089 Cornmeal
Fructose 0.17 1.94 Maize

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. Maize - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.