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Cornmeal vs. Pea raw — In-Depth Nutrition Comparison

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What are the main differences between cornmeal and pea raw?

  • Cornmeal is richer in iron, folate, vitamin B1, vitamin B2, vitamin B3, and selenium, yet pea raw is richer in vitamin C, vitamin K, copper, and vitamin A.
  • Pea raw's daily need coverage for vitamin C is 44% higher.
  • Cornmeal has 6 times more selenium than pea raw. Cornmeal has 10.5µg of selenium, while pea raw has 1.8µg.
  • Pea raw has a lower glycemic index than cornmeal.

We used Cornmeal, degermed, enriched, yellow and Peas, green, raw types in this comparison.

Infographic

Cornmeal vs Pea raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Contains more IronIron +196.6%
Contains more SeleniumSelenium +483.3%
Contains more CalciumCalcium +733.3%
Contains more PotassiumPotassium +71.8%
Contains more CopperCopper +131.6%
Contains more ZincZinc +87.9%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +135.6%
~equal in Magnesium ~33mg
~equal in Phosphorus ~108mg

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% 3.7% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Contains more Vitamin B1Vitamin B1 +107.1%
Contains more Vitamin B2Vitamin B2 +189.4%
Contains more Vitamin B3Vitamin B3 +137.7%
Contains more Vitamin B5Vitamin B5 +130.8%
Contains more FolateFolate +221.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +245.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +230.2%
~equal in Vitamin E ~0.13mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.169mg
~equal in Vitamin B12 ~0µg

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
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more ProteinProtein +31.2%
Contains more FatsFats +337.5%
Contains more CarbsCarbs +449.8%
Contains more WaterWater +605.4%
Contains more OtherOther +70.6%

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
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +1014.3%
Contains more Poly. FatPolyunsaturated fat +342.8%
Contains less Sat. FatSaturated fat -67.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
98%
Starch: 73.3 g
Sucrose: 0.68 g
Glucose: 0.56 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0 g
88% 2% 7% 3%
Starch: 0 g
Sucrose: 4.99 g
Glucose: 0.12 g
Fructose: 0.39 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +366.7%
Contains more MaltoseMaltose +11.8%
Contains more SucroseSucrose +633.8%
Contains more FructoseFructose +129.4%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cornmeal Pea raw DV% diff.
Vitamin C 0mg 40mg 44%
Folate 209µg 65µg 36%
Iron 4.36mg 1.47mg 36%
Starch 73.3g 30%
Vitamin B1 0.551mg 0.266mg 24%
Carbs 79.45g 14.45g 22%
Vitamin K 0µg 24.8µg 21%
Vitamin B2 0.382mg 0.132mg 19%
Vitamin B3 4.968mg 2.09mg 18%
Selenium 10.5µg 1.8µg 16%
Calories 370kcal 81kcal 14%
Copper 0.076mg 0.176mg 11%
Manganese 0.174mg 0.41mg 10%
Fiber 3.9g 5.7g 7%
Zinc 0.66mg 1.24mg 5%
Polyunsaturated fat 0.828g 0.187g 4%
Choline 8.6mg 28.4mg 4%
Vitamin A 11µg 38µg 3%
Potassium 142mg 244mg 3%
Protein 7.11g 5.42g 3%
Vitamin B5 0.24mg 0.104mg 3%
Fats 1.75g 0.4g 2%
Calcium 3mg 25mg 2%
Phosphorus 99mg 108mg 1%
Monounsaturated fat 0.39g 0.035g 1%
Saturated fat 0.22g 0.071g 1%
Vitamin B6 0.182mg 0.169mg 1%
Net carbs 75.55g 8.75g N/A
Magnesium 32mg 33mg 0%
Sugar 1.61g 5.67g N/A
Sodium 7mg 5mg 0%
Vitamin E 0.12mg 0.13mg 0%
Tryptophan 0.038mg 0.037mg 0%
Threonine 0.172mg 0.203mg 0%
Isoleucine 0.242mg 0.195mg 0%
Leucine 1.006mg 0.323mg 0%
Lysine 0.105mg 0.317mg 0%
Methionine 0.162mg 0.082mg 0%
Phenylalanine 0.366mg 0.2mg 0%
Valine 0.337mg 0.235mg 0%
Histidine 0.172mg 0.107mg 0%
Fructose 0.17g 0.39g 0%

Which food is preferable for your diet?

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

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
35%
Pea raw
Minerals Daily Need Coverage Score
37%
Cornmeal
31%
Pea raw

Comparison summary

Which food contains less Sodium?
Pea raw
Pea raw contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Pea raw
Pea raw is lower in Saturated fat (difference - 0.149g)
Which food is lower in glycemic index?
Pea raw
Pea raw is lower in glycemic index (difference - 14)
Which food is cheaper?
Pea raw
Pea raw is cheaper (difference - $1.1)
Which food is richer in minerals?
Pea raw
Pea raw is relatively richer in minerals
Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 4.06g)
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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.