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Cornmeal vs. Orange — In-Depth Nutrition Comparison

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Important differences between Cornmeal and Orange

  • Cornmeal has more Iron, Folate, Vitamin B1, Vitamin B3, Vitamin B2, Selenium, Phosphorus, Vitamin B6, and Manganese, however, Orange is richer in Vitamin C.
  • Orange's daily need coverage for Vitamin C is 59% more.
  • Cornmeal contains 44 times more Iron than Orange. Cornmeal contains 4.36mg of Iron, while Orange contains 0.1mg.

The food varieties used in the comparison are Cornmeal, degermed, enriched, yellow and Oranges, raw, all commercial varieties.

Infographic

Cornmeal vs Orange 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Orange
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +220%
Contains more IronIron +4260%
Contains more CopperCopper +68.9%
Contains more ZincZinc +842.9%
Contains more PhosphorusPhosphorus +607.1%
Contains more ManganeseManganese +596%
Contains more SeleniumSelenium +2000%
Contains more CalciumCalcium +1233.3%
Contains more PotassiumPotassium +27.5%
Contains less SodiumSodium -100%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 13% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
Orange
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 177% 14% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin B1Vitamin B1 +533.3%
Contains more Vitamin B2Vitamin B2 +855%
Contains more Vitamin B3Vitamin B3 +1661.7%
Contains more Vitamin B6Vitamin B6 +203.3%
Contains more FolateFolate +596.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +50%
~equal in Vitamin A ~225IU
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.25mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~8.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +656.4%
Contains more FatsFats +1358.3%
Contains more CarbsCarbs +576.2%
Contains more OtherOther +15.9%
Contains more WaterWater +675.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 27% 58%
Saturated Fat: Sat. Fat 0.22 g
Monounsaturated Fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
Orange
1
24% 37% 40%
Saturated Fat: Sat. Fat 0.015 g
Monounsaturated Fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated Fat +1595.7%
Contains more Poly. FatPolyunsaturated fat +3212%
Contains less Sat. FatSaturated Fat -93.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cornmeal Orange Opinion
Calories 370kcal 47kcal Cornmeal
Protein 7.11g 0.94g Cornmeal
Fats 1.75g 0.12g Cornmeal
Vitamin C 0mg 53.2mg Orange
Net carbs 75.55g 9.35g Cornmeal
Carbs 79.45g 11.75g Cornmeal
Magnesium 32mg 10mg Cornmeal
Calcium 3mg 40mg Orange
Potassium 142mg 181mg Orange
Iron 4.36mg 0.1mg Cornmeal
Sugar 1.61g 9.35g Cornmeal
Fiber 3.9g 2.4g Cornmeal
Copper 0.076mg 0.045mg Cornmeal
Zinc 0.66mg 0.07mg Cornmeal
Starch 73.3g Cornmeal
Phosphorus 99mg 14mg Cornmeal
Sodium 7mg 0mg Orange
Vitamin A 214IU 225IU Orange
Vitamin A 11µg 11µg
Vitamin E 0.12mg 0.18mg Orange
Manganese 0.174mg 0.025mg Cornmeal
Selenium 10.5µg 0.5µg Cornmeal
Vitamin B1 0.551mg 0.087mg Cornmeal
Vitamin B2 0.382mg 0.04mg Cornmeal
Vitamin B3 4.968mg 0.282mg Cornmeal
Vitamin B5 0.24mg 0.25mg Orange
Vitamin B6 0.182mg 0.06mg Cornmeal
Folate 209µg 30µg Cornmeal
Choline 8.6mg 8.4mg Cornmeal
Saturated Fat 0.22g 0.015g Orange
Monounsaturated Fat 0.39g 0.023g Cornmeal
Polyunsaturated fat 0.828g 0.025g Cornmeal
Tryptophan 0.038mg 0.009mg Cornmeal
Threonine 0.172mg 0.015mg Cornmeal
Isoleucine 0.242mg 0.025mg Cornmeal
Leucine 1.006mg 0.023mg Cornmeal
Lysine 0.105mg 0.047mg Cornmeal
Methionine 0.162mg 0.02mg Cornmeal
Phenylalanine 0.366mg 0.031mg Cornmeal
Valine 0.337mg 0.04mg Cornmeal
Histidine 0.172mg 0.018mg Cornmeal
Fructose 0.17g Cornmeal

Which food is preferable for your diet?

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

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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%
Cornmeal
22%
Orange
Minerals Daily Need Coverage Score
37%
Cornmeal
7%
Orange

Comparison summary

Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.205g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 23)
Which food is cheaper?
Orange
Orange is cheaper (difference - $1)
Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 7.74g)
Which food is richer in minerals?
Cornmeal
Cornmeal is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.