Cornmeal vs. Pilaf — In-Depth Nutrition Comparison
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The main differences between Cornmeal and Pilaf
- Cornmeal has more Iron, Vitamin B2, and Fiber, however, Pilaf has more Selenium, Manganese, Vitamin B6, Copper, Vitamin B5, and Calcium.
- Daily need coverage for Sodium from Pilaf is 56% higher.
- Pilaf has 4 times less Vitamin B2 than Cornmeal. Cornmeal has 0.382mg of Vitamin B2, while Pilaf has 0.087mg.
- Cornmeal is lower in Sodium.
Food types used in this article are Cornmeal, degermed, enriched, yellow and Rice and vermicelli mix, rice pilaf flavor, unprepared.
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.
Contains
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Iron
+78.7%
Contains
less
Sodium
-99.5%
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Calcium
+2666.7%
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Phosphorus
+55.6%
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Potassium
+32.4%
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Zinc
+53%
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Copper
+118.4%
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Manganese
+406.9%
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Selenium
+208.6%
Equal in Magnesium - 32
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Iron
+78.7%
Contains
less
Sodium
-99.5%
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Calcium
+2666.7%
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Phosphorus
+55.6%
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Potassium
+32.4%
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Zinc
+53%
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Copper
+118.4%
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Manganese
+406.9%
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Selenium
+208.6%
Equal in Magnesium - 32
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.
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Vitamin A
+1428.6%
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Vitamin E
+200%
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Vitamin B2
+339.1%
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Vitamin C
+∞%
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Vitamin B3
+23.3%
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Vitamin B5
+197.9%
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Vitamin B6
+119.8%
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Vitamin B12
+∞%
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Vitamin K
+∞%
Equal in Vitamin B1 - 0.603
Equal in Folate - 212
Contains
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Vitamin A
+1428.6%
Contains
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Vitamin E
+200%
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Vitamin B2
+339.1%
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Vitamin C
+∞%
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Vitamin B3
+23.3%
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Vitamin B5
+197.9%
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Vitamin B6
+119.8%
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Vitamin B12
+∞%
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Vitamin K
+∞%
Equal in Vitamin B1 - 0.603
Equal in Folate - 212
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+27.7%
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Water
+39.1%
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Protein
+46.6%
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Other
+656.9%
Equal in Carbs - 76.31
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Fats
+27.7%
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Water
+39.1%
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Protein
+46.6%
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Other
+656.9%
Equal in Carbs - 76.31
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-28.3%
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Polyunsaturated fat
+119.6%
Equal in Monounsaturated Fat - 0.373
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Saturated Fat
-28.3%
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Polyunsaturated fat
+119.6%
Equal in Monounsaturated Fat - 0.373
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Sucrose
+126.7%
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Glucose
+460%
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Fructose
+∞%
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Maltose
+494.7%
Equal in Starch - 71.23
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Sucrose
+126.7%
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Glucose
+460%
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Fructose
+∞%
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Maltose
+494.7%
Equal in Starch - 71.23
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 75.55g | 75.11g |
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| Protein | 7.11g | 10.42g |
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| Fats | 1.75g | 1.37g |
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| Carbs | 79.45g | 76.31g |
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| Calories | 370kcal | 359kcal |
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| Starch | 73.3g | 71.23g |
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| Fructose | 0.17g | 0g |
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| Sugar | 1.61g | 1.53g |
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| Fiber | 3.9g | 1.2g |
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| Calcium | 3mg | 83mg |
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| Iron | 4.36mg | 2.44mg |
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| Magnesium | 32mg | 32mg | |
| Phosphorus | 99mg | 154mg |
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| Potassium | 142mg | 188mg |
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| Sodium | 7mg | 1303mg |
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| Zinc | 0.66mg | 1.01mg |
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| Copper | 0.076mg | 0.166mg |
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| Manganese | 0.174mg | 0.882mg |
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| Selenium | 10.5µg | 32.4µg |
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| Vitamin A | 214IU | 14IU |
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| Vitamin A RAE | 11µg | 4µg |
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| Vitamin E | 0.12mg | 0.04mg |
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| Vitamin C | 0mg | 4.1mg |
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| Vitamin B1 | 0.551mg | 0.603mg |
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| Vitamin B2 | 0.382mg | 0.087mg |
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| Vitamin B3 | 4.968mg | 6.127mg |
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| Vitamin B5 | 0.24mg | 0.715mg |
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| Vitamin B6 | 0.182mg | 0.4mg |
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| Folate | 209µg | 212µg |
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| Vitamin B12 | 0µg | 0.02µg |
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| Vitamin K | 0µg | 0.5µg |
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| Tryptophan | 0.038mg | 0.086mg |
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| Threonine | 0.172mg | 0.221mg |
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| Isoleucine | 0.242mg | 0.279mg |
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| Leucine | 1.006mg | 0.523mg |
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| Lysine | 0.105mg | 0.189mg |
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| Methionine | 0.162mg | 0.145mg |
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| Phenylalanine | 0.366mg | 0.32mg |
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| Valine | 0.337mg | 0.374mg |
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| Histidine | 0.172mg | 0.15mg |
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| Cholesterol | 0mg | 1mg |
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| Saturated Fat | 0.22g | 0.307g |
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| Monounsaturated Fat | 0.39g | 0.373g |
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| Polyunsaturated fat | 0.828g | 0.377g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
46%
50%
Minerals Daily Need Coverage Score
37%
77%
Comparison summary
Which food is lower in Sugar?
Pilaf is lower in Sugar (difference - 0.08g)
Which food is lower in glycemic index?
Pilaf is lower in glycemic index (difference - 8)
Which food is cheaper?
Pilaf is cheaper (difference - $1.4)
Which food is richer in minerals?
Pilaf is relatively richer in minerals
Which food is richer in vitamins?
Pilaf is relatively richer in vitamins
Which food contains less Sodium?
Cornmeal contains less Sodium (difference - 1296mg)
Which food is lower in Cholesterol?
Cornmeal is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Cornmeal is lower in Saturated Fat (difference - 0.087g)