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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.

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
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 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%
Pasta
1
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% 1.2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
Contains more Vitamin AVitamin A +970%
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 CholineCholine +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

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
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
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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cornmeal Pasta Opinion
Calories 370kcal 131kcal Cornmeal
Protein 7.11g 5.15g Cornmeal
Fats 1.75g 1.05g Cornmeal
Net carbs 75.55g 24.93g Cornmeal
Carbs 79.45g 24.93g Cornmeal
Cholesterol 0mg 33mg Cornmeal
Magnesium 32mg 18mg Cornmeal
Calcium 3mg 6mg Pasta
Potassium 142mg 24mg Cornmeal
Iron 4.36mg 1.14mg Cornmeal
Sugar 1.61g Pasta
Fiber 3.9g Cornmeal
Copper 0.076mg 0.093mg Pasta
Zinc 0.66mg 0.56mg Cornmeal
Starch 73.3g Cornmeal
Phosphorus 99mg 63mg Cornmeal
Sodium 7mg 6mg Pasta
Vitamin A 214IU 20IU Cornmeal
Vitamin A RAE 11µg 6µg Cornmeal
Vitamin E 0.12mg Cornmeal
Manganese 0.174mg 0.224mg Pasta
Selenium 10.5µg Cornmeal
Vitamin B1 0.551mg 0.209mg Cornmeal
Vitamin B2 0.382mg 0.15mg Cornmeal
Vitamin B3 4.968mg 0.992mg Cornmeal
Vitamin B5 0.24mg 0.183mg Cornmeal
Vitamin B6 0.182mg 0.034mg Cornmeal
Vitamin B12 0µg 0.14µg Pasta
Folate 209µg 64µg Cornmeal
Choline 8.6mg Cornmeal
Saturated Fat 0.22g 0.15g Pasta
Monounsaturated Fat 0.39g 0.124g Cornmeal
Polyunsaturated fat 0.828g 0.429g Cornmeal
Tryptophan 0.038mg 0.065mg Pasta
Threonine 0.172mg 0.134mg Cornmeal
Isoleucine 0.242mg 0.197mg Cornmeal
Leucine 1.006mg 0.348mg Cornmeal
Lysine 0.105mg 0.097mg Cornmeal
Methionine 0.162mg 0.079mg Cornmeal
Phenylalanine 0.366mg 0.247mg Cornmeal
Valine 0.337mg 0.217mg Cornmeal
Histidine 0.172mg 0.103mg Cornmeal
Fructose 0.17g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Pasta
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
15%
Pasta
Minerals Daily Need Coverage Score
37%
Cornmeal
16%
Pasta

Comparison summary

Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 1.61g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Pasta
Pasta is lower in Saturated Fat (difference - 0.07g)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 19)
Which food is lower in Cholesterol?
Cornmeal
Cornmeal is lower in Cholesterol (difference - 33mg)
Which food is cheaper?
Cornmeal
Cornmeal is cheaper (difference - $1.6)
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

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.