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  6. Cornmeal vs. Orange

Cornmeal vs. Orange — In-Depth Nutrition Comparison

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Important differences between cornmeal and oranges

  • Cornmeal has more iron, folate, vitamin B1, vitamin B3, vitamin B2, selenium, phosphorus, vitamin B6, and manganese; however, oranges are richer in vitamin C.
  • Oranges' daily need coverage for vitamin C is 59% more.
  • Cornmeal contains 44 times more iron than oranges. Cornmeal contains 4.36mg of iron, while oranges contain 0.1mg.
  • Cornmeal has a higher glycemic index. The glycemic index of cornmeal is 68, while the glycemic index of oranges is 45.

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

Infographic

Cornmeal vs Orange 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.
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
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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 3.7% 2.4% 138% 88% 93% 14% 42% 0% 0% 157%
Orange
Orange
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 177% 0% 3.7% 3.6% 22% 9.2% 5.3% 15% 14% 0% 0% 23%
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 D ~0µg
~equal in Vitamin A ~11µg
~equal in Vitamin B5 ~0.25mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Cornmeal Orange DV% diff.
Vitamin C 0mg 53.2mg 59%
Iron 4.36mg 0.1mg 53%
Folate 209µg 30µg 45%
Vitamin B1 0.551mg 0.087mg 39%
Starch 73.3g 30%
Vitamin B3 4.968mg 0.282mg 29%
Vitamin B2 0.382mg 0.04mg 26%
Carbs 79.45g 11.75g 23%
Selenium 10.5µg 0.5µg 18%
Calories 370kcal 47kcal 16%
Protein 7.11g 0.94g 12%
Phosphorus 99mg 14mg 12%
Vitamin B6 0.182mg 0.06mg 9%
Fiber 3.9g 2.4g 6%
Manganese 0.174mg 0.025mg 6%
Magnesium 32mg 10mg 5%
Zinc 0.66mg 0.07mg 5%
Polyunsaturated fat 0.828g 0.025g 5%
Calcium 3mg 40mg 4%
Fats 1.75g 0.12g 3%
Copper 0.076mg 0.045mg 3%
Potassium 142mg 181mg 1%
Saturated fat 0.22g 0.015g 1%
Monounsaturated fat 0.39g 0.023g 1%
Protein per 100 calories 1.9g 2g N/A
Calories per 10 g protein 520kcal 500kcal N/A
Weight per 100 calories 27g 213g N/A
Net carbs 75.55g 9.35g N/A
Sugar 1.61g 9.35g N/A
Sodium 7mg 0mg 0%
Vitamin A 11µg 11µg 0%
Vitamin E 0.12mg 0.18mg 0%
Vitamin B5 0.24mg 0.25mg 0%
Choline 8.6mg 8.4mg 0%
Tryptophan 0.038mg 0.009mg 0%
Threonine 0.172mg 0.015mg 0%
Isoleucine 0.242mg 0.025mg 0%
Leucine 1.006mg 0.023mg 0%
Lysine 0.105mg 0.047mg 0%
Methionine 0.162mg 0.02mg 0%
Phenylalanine 0.366mg 0.031mg 0%
Valine 0.337mg 0.04mg 0%
Histidine 0.172mg 0.018mg 0%
Fructose 0.17g 0%

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
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
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%

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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.