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  6. Cornmeal vs. Pasta

Cornmeal vs. Pasta — In-Depth Nutrition Comparison

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What are the main differences between cornmeal and pasta?

  • Cornmeal is richer in iron, folate, vitamin B1, vitamin B3, vitamin B2, vitamin B6, and phosphorus, yet pasta is richer in vitamin B12.
  • Cornmeal's daily need coverage for iron is 40% higher.
  • Cornmeal has 6 times more potassium than pasta. Cornmeal has 142mg of potassium, while pasta has 24mg.
  • Pasta has a lower glycemic index than cornmeal.

We used Cornmeal, degermed, enriched, yellow and Pasta, fresh-refrigerated, plain, cooked types in this comparison.

Infographic

Cornmeal vs Pasta 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%
Pasta
Pasta
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Contains more MagnesiumMagnesium +77.8%
Contains more PotassiumPotassium +491.7%
Contains more IronIron +282.5%
Contains more ZincZinc +17.9%
Contains more PhosphorusPhosphorus +57.1%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +100%
Contains more CopperCopper +22.4%
Contains less SodiumSodium -14.3%
Contains more ManganeseManganese +28.7%

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%
Pasta
Pasta
1
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% 2% 0% 52% 35% 19% 11% 7.8% 18% 0% 48%
Contains more Vitamin AVitamin A +83.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +163.6%
Contains more Vitamin B2Vitamin B2 +154.7%
Contains more Vitamin B3Vitamin B3 +400.8%
Contains more Vitamin B5Vitamin B5 +31.1%
Contains more Vitamin B6Vitamin B6 +435.3%
Contains more FolateFolate +226.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Cornmeal Pasta DV% diff.
Iron 4.36mg 1.14mg 40%
Folate 209µg 64µg 36%
Starch 73.3g 30%
Vitamin B1 0.551mg 0.209mg 29%
Vitamin B3 4.968mg 0.992mg 25%
Selenium 10.5µg 19%
Carbs 79.45g 24.93g 18%
Vitamin B2 0.382mg 0.15mg 18%
Fiber 3.9g 16%
Calories 370kcal 131kcal 12%
Cholesterol 0mg 33mg 11%
Vitamin B6 0.182mg 0.034mg 11%
Vitamin B12 0µg 0.14µg 6%
Phosphorus 99mg 63mg 5%
Protein 7.11g 5.15g 4%
Magnesium 32mg 18mg 3%
Potassium 142mg 24mg 3%
Polyunsaturated fat 0.828g 0.429g 3%
Copper 0.076mg 0.093mg 2%
Manganese 0.174mg 0.224mg 2%
Choline 8.6mg 2%
Fats 1.75g 1.05g 1%
Zinc 0.66mg 0.56mg 1%
Vitamin A 11µg 6µg 1%
Vitamin E 0.12mg 1%
Vitamin B5 0.24mg 0.183mg 1%
Monounsaturated fat 0.39g 0.124g 1%
Protein per 100 calories 1.9g 3.9g N/A
Calories per 10 g protein 520kcal 254kcal N/A
Weight per 100 calories 27g 76g N/A
Net carbs 75.55g 24.93g N/A
Calcium 3mg 6mg 0%
Sugar 1.61g N/A
Sodium 7mg 6mg 0%
Saturated fat 0.22g 0.15g 0%
Tryptophan 0.038mg 0.065mg 0%
Threonine 0.172mg 0.134mg 0%
Isoleucine 0.242mg 0.197mg 0%
Leucine 1.006mg 0.348mg 0%
Lysine 0.105mg 0.097mg 0%
Methionine 0.162mg 0.079mg 0%
Phenylalanine 0.366mg 0.247mg 0%
Valine 0.337mg 0.217mg 0%
Histidine 0.172mg 0.103mg 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
Pasta
Pasta
1
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more ProteinProtein +38.1%
Contains more FatsFats +66.7%
Contains more CarbsCarbs +218.7%
Contains more OtherOther +64.5%
Contains more WaterWater +513.2%

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
Pasta
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Contains more Mono. FatMonounsaturated fat +214.5%
Contains more Poly. FatPolyunsaturated fat +93%
Contains less Sat. FatSaturated fat -31.8%

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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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.