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  6. Cornmeal vs. Corn raw

Cornmeal vs. Corn raw — In-Depth Nutrition Comparison

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How are Cornmeal and Corn raw different?

  • Cornmeal is higher in Iron, Folate, Vitamin B1, Vitamin B2, Vitamin B3, Selenium, Fiber, and Vitamin B6, however, Corn raw 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 Corn raw. While Cornmeal contains 10.5µg of Selenium, Corn raw contains only 0.6µg.

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

Infographic

Cornmeal vs Corn raw 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
Corn raw
Corn raw
Contains more Calcium +50%
Contains more Iron +738.5%
Contains more Phosphorus +11.2%
Contains less Sodium -53.3%
Contains more Zinc +43.5%
Contains more Copper +40.7%
Contains more Selenium +1650%
Contains more Magnesium +15.6%
Contains more Potassium +90.1%
Equal in Manganese - 0.163
Cornmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
Contains more Calcium +50%
Contains more Iron +738.5%
Contains more Phosphorus +11.2%
Contains less Sodium -53.3%
Contains more Zinc +43.5%
Contains more Copper +40.7%
Contains more Selenium +1650%
Contains more Magnesium +15.6%
Contains more Potassium +90.1%
Equal in Manganese - 0.163

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
7
:
3
Corn raw
Corn raw
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 +∞%
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%
Corn raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cornmeal
Cornmeal
3
:
2
Corn raw
Corn raw
Contains more Protein +117.4%
Contains more Fats +29.6%
Contains more Carbs +324.9%
Contains more Water +580.2%
Contains more Other +23.5%
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
Corn raw
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more Protein +117.4%
Contains more Fats +29.6%
Contains more Carbs +324.9%
Contains more Water +580.2%
Contains more Other +23.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cornmeal
Cornmeal
2
:
1
Corn raw
Corn raw
Contains less Saturated Fat -32.3%
Contains more Polyunsaturated fat +70%
Contains more Monounsaturated Fat +10.8%
Cornmeal
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Corn raw
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Contains less Saturated Fat -32.3%
Contains more Polyunsaturated fat +70%
Contains more Monounsaturated Fat +10.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cornmeal
Cornmeal
2
:
3
Corn raw
Corn raw
Contains more Starch +1186%
Contains more Maltose +∞%
Contains more Sucrose +30.9%
Contains more Glucose +512.5%
Contains more Fructose +1041.2%
Cornmeal
98%
Starch: 73.3 g
Sucrose: 0.68 g
Glucose: 0.56 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0 g
Corn raw
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +1186%
Contains more Maltose +∞%
Contains more Sucrose +30.9%
Contains more Glucose +512.5%
Contains more Fructose +1041.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cornmeal Corn raw Opinion
Net carbs 75.55g 16.7g Cornmeal
Protein 7.11g 3.27g Cornmeal
Fats 1.75g 1.35g Cornmeal
Carbs 79.45g 18.7g Cornmeal
Calories 370kcal 86kcal Cornmeal
Starch 73.3g 5.7g Cornmeal
Fructose 0.17g 1.94g Corn raw
Sugar 1.61g 6.26g Cornmeal
Fiber 3.9g 2g Cornmeal
Calcium 3mg 2mg Cornmeal
Iron 4.36mg 0.52mg Cornmeal
Magnesium 32mg 37mg Corn raw
Phosphorus 99mg 89mg Cornmeal
Potassium 142mg 270mg Corn raw
Sodium 7mg 15mg Cornmeal
Zinc 0.66mg 0.46mg Cornmeal
Copper 0.076mg 0.054mg Cornmeal
Manganese 0.174mg 0.163mg Cornmeal
Selenium 10.5µg 0.6µg Cornmeal
Vitamin A 214IU 187IU Cornmeal
Vitamin A RAE 11µg 9µg Cornmeal
Vitamin E 0.12mg 0.07mg Cornmeal
Vitamin C 0mg 6.8mg Corn raw
Vitamin B1 0.551mg 0.155mg Cornmeal
Vitamin B2 0.382mg 0.055mg Cornmeal
Vitamin B3 4.968mg 1.77mg Cornmeal
Vitamin B5 0.24mg 0.717mg Corn raw
Vitamin B6 0.182mg 0.093mg Cornmeal
Folate 209µg 42µg Cornmeal
Vitamin K 0µg 0.3µg Corn raw
Tryptophan 0.038mg 0.023mg Cornmeal
Threonine 0.172mg 0.129mg Cornmeal
Isoleucine 0.242mg 0.129mg Cornmeal
Leucine 1.006mg 0.348mg Cornmeal
Lysine 0.105mg 0.137mg Corn raw
Methionine 0.162mg 0.067mg Cornmeal
Phenylalanine 0.366mg 0.15mg Cornmeal
Valine 0.337mg 0.185mg Cornmeal
Histidine 0.172mg 0.089mg Cornmeal
Saturated Fat 0.22g 0.325g Cornmeal
Monounsaturated Fat 0.39g 0.432g Corn raw
Polyunsaturated fat 0.828g 0.487g Cornmeal
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Corn raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
18%
Corn raw
Minerals Daily Need Coverage Score
37%
Cornmeal
17%
Corn raw

Comparison summary

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 minerals?
Cornmeal
Cornmeal is relatively richer in minerals
Which food is richer in vitamins?
Cornmeal
Cornmeal is relatively richer in vitamins
Which food is lower in glycemic index?
Corn raw
Corn raw is lower in glycemic index (difference - 16)
Which food is cheaper?
Corn raw
Corn raw is cheaper (difference - $0.2)
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. Corn raw - 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.