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 for 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.
- Corn raw has a lower glycemic index (52) than cornmeal (68).
Cornmeal, degermed, enriched, yellow and Corn, sweet, yellow, raw are the varieties used in this article.
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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.
| Contains more CalciumCalcium | +50% |
| Contains more IronIron | +738.5% |
| Contains more CopperCopper | +40.7% |
| Contains more ZincZinc | +43.5% |
| Contains more PhosphorusPhosphorus | +11.2% |
| Contains less SodiumSodium | -53.3% |
| Contains more SeleniumSelenium | +1650% |
| Contains more MagnesiumMagnesium | +15.6% |
| Contains more PotassiumPotassium | +90.1% |
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.
| Contains more Vitamin AVitamin A | +22.2% |
| Contains more Vitamin EVitamin E | +71.4% |
| Contains more Vitamin B1Vitamin B1 | +255.5% |
| Contains more Vitamin B2Vitamin B2 | +594.5% |
| Contains more Vitamin B3Vitamin B3 | +180.7% |
| Contains more Vitamin B6Vitamin B6 | +95.7% |
| Contains more FolateFolate | +397.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +198.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +167.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +117.4% |
| Contains more FatsFats | +29.6% |
| Contains more CarbsCarbs | +324.9% |
| Contains more WaterWater | +580.2% |
| Contains more OtherOther | +23.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -32.3% |
| Contains more Poly. FatPolyunsaturated fat | +70% |
| Contains more Mono. FatMonounsaturated fat | +10.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +1186% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +30.9% |
| Contains more GlucoseGlucose | +512.5% |
| Contains more FructoseFructose | +1041.2% |
~equal in
Lactose
~0g
~equal in
Galactose
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Iron | 4.36mg | 0.52mg | 48% |
| Folate | 209µg | 42µg | 42% |
| Vitamin B1 | 0.551mg | 0.155mg | 33% |
| Starch | 73.3g | 5.7g | 28% |
| Vitamin B2 | 0.382mg | 0.055mg | 25% |
| Vitamin B3 | 4.968mg | 1.77mg | 20% |
| Carbs | 79.45g | 18.7g | 20% |
| Selenium | 10.5µg | 0.6µg | 18% |
| Calories | 370kcal | 86kcal | 14% |
| Vitamin B5 | 0.24mg | 0.717mg | 10% |
| Fiber | 3.9g | 2g | 8% |
| Vitamin C | 0mg | 6.8mg | 8% |
| Protein | 7.11g | 3.27g | 8% |
| Vitamin B6 | 0.182mg | 0.093mg | 7% |
| Potassium | 142mg | 270mg | 4% |
| Choline | 8.6mg | 23mg | 3% |
| Polyunsaturated fat | 0.828g | 0.487g | 2% |
| Fructose | 0.17g | 1.94g | 2% |
| Copper | 0.076mg | 0.054mg | 2% |
| Zinc | 0.66mg | 0.46mg | 2% |
| Magnesium | 32mg | 37mg | 1% |
| Phosphorus | 99mg | 89mg | 1% |
| Fats | 1.75g | 1.35g | 1% |
| Net carbs | 75.55g | 16.7g | N/A |
| Calcium | 3mg | 2mg | 0% |
| Sugar | 1.61g | 6.26g | N/A |
| Sodium | 7mg | 15mg | 0% |
| Vitamin E | 0.12mg | 0.07mg | 0% |
| Vitamin A | 11µg | 9µg | 0% |
| Manganese | 0.174mg | 0.163mg | 0% |
| Vitamin K | 0µg | 0.3µg | 0% |
| Saturated fat | 0.22g | 0.325g | 0% |
| Monounsaturated fat | 0.39g | 0.432g | 0% |
| Tryptophan | 0.038mg | 0.023mg | 0% |
| Threonine | 0.172mg | 0.129mg | 0% |
| Isoleucine | 0.242mg | 0.129mg | 0% |
| Leucine | 1.006mg | 0.348mg | 0% |
| Lysine | 0.105mg | 0.137mg | 0% |
| Methionine | 0.162mg | 0.067mg | 0% |
| Phenylalanine | 0.366mg | 0.15mg | 0% |
| Valine | 0.337mg | 0.185mg | 0% |
| Histidine | 0.172mg | 0.089mg | 0% |
| Omega-3 - ALA | 0.014g | N/A | |
| Omega-6 - Linoleic acid | 0.468g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
42%
17%
Minerals Daily Need Coverage Score
37%
17%
Comparison summary
Which food is lower in Sugar?
Cornmeal is lower in Sugar (difference - 4.65g)
Which food contains less Sodium?
Cornmeal contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Cornmeal is lower in Saturated fat (difference - 0.105g)
Which food is richer in minerals?
Cornmeal is relatively richer in minerals
Which food is lower in glycemic index?
Corn raw is lower in glycemic index (difference - 16)
Which food is cheaper?
Corn raw is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.