Cornmeal vs. Prunes — In-Depth Nutrition Comparison

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Summary of differences between Cornmeal and Prunes

Cornmeal has more Folate, Iron, Vitamin B1, Vitamin B3, Selenium, and Vitamin B2, while Prunes has more Vitamin K, Copper, Potassium, and Fiber.
Cornmeal covers your daily need of Folate 51% more than Prunes.
Cornmeal contains 35 times more Selenium than Prunes. While Cornmeal contains 10.5µg of Selenium, Prunes contains only 0.3µg.

These are the specific foods used in this comparison Cornmeal, degermed, enriched, yellow and Plums, dried (prunes), uncooked.

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.

Cornmeal

Prunes

Contains more Iron +368.8%

Contains more Phosphorus +43.5%

Contains more Zinc +50%

Contains more Selenium +3400%

Contains more Calcium +1333.3%

Contains more Magnesium +28.1%

Contains more Potassium +415.5%

Contains less Sodium -71.4%

Contains more Copper +269.7%

Contains more Manganese +71.8%

Cornmeal

Prunes

Contains more Iron +368.8%

Contains more Phosphorus +43.5%

Contains more Zinc +50%

Contains more Selenium +3400%

Contains more Calcium +1333.3%

Contains more Magnesium +28.1%

Contains more Potassium +415.5%

Contains less Sodium -71.4%

Contains more Copper +269.7%

Contains more Manganese +71.8%

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.

Cornmeal

Prunes

Contains more Vitamin B1 +980.4%

Contains more Vitamin B2 +105.4%

Contains more Vitamin B3 +164%

Contains more Folate +5125%

Contains more Vitamin A +265%

Contains more Vitamin E +258.3%

Contains more Vitamin C +∞%

Contains more Vitamin B5 +75.8%

Contains more Vitamin B6 +12.6%

Contains more Vitamin K +∞%

Cornmeal

Prunes

Contains more Vitamin B1 +980.4%

Contains more Vitamin B2 +105.4%

Contains more Vitamin B3 +164%

Contains more Folate +5125%

Contains more Vitamin A +265%

Contains more Vitamin E +258.3%

Contains more Vitamin C +∞%

Contains more Vitamin B5 +75.8%

Contains more Vitamin B6 +12.6%

Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Cornmeal

Prunes

Contains more Protein +226.1%

Contains more Fats +360.5%

Contains more Carbs +24.4%

Contains more Water +176.6%

Contains more Other +417.6%

Cornmeal

Protein: 7.11 g

Fats: 1.75 g

Carbs: 79.45 g

Water: 11.18 g

Other: 0.51 g

Prunes

Protein: 2.18 g

Fats: 0.38 g

Carbs: 63.88 g

Water: 30.92 g

Other: 2.64 g

Contains more Protein +226.1%

Contains more Fats +360.5%

Contains more Carbs +24.4%

Contains more Water +176.6%

Contains more Other +417.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison

Cornmeal

Prunes

Contains more Monounsaturated Fat +635.8%

Contains more Polyunsaturated fat +1235.5%

Contains less Saturated Fat -60%

Cornmeal

Saturated Fat: 0.22 g

Monounsaturated Fat: 0.39 g

Polyunsaturated fat: 0.828 g

Prunes

Saturated Fat: 0.088 g

Monounsaturated Fat: 0.053 g

Polyunsaturated fat: 0.062 g

Contains more Monounsaturated Fat +635.8%

Contains more Polyunsaturated fat +1235.5%

Contains less Saturated Fat -60%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Cornmeal

Prunes

Contains more Starch +1334.4%

Contains more Sucrose +353.3%

Contains more Maltose +216.7%

Contains more Glucose +4446.4%

Contains more Fructose +7223.5%

Cornmeal

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

Prunes

Starch: 5.11 g

Sucrose: 0.15 g

Glucose: 25.46 g

Fructose: 12.45 g

Lactose: 0 g

Maltose: 0.06 g

Galactose: 0 g

Contains more Starch +1334.4%

Contains more Sucrose +353.3%

Contains more Maltose +216.7%

Contains more Glucose +4446.4%

Contains more Fructose +7223.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Sodium
Lower in Saturated Fat
Lower in Glycemic Index
Lower in Sugar
Lower in price
Lower in Cholesterol	Equal
Rich in minerals	Equal
Rich in vitamins	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	75.55g	56.78g
Protein	7.11g	2.18g
Fats	1.75g	0.38g
Carbs	79.45g	63.88g
Calories	370kcal	240kcal
Starch	73.3g	5.11g
Fructose	0.17g	12.45g
Sugar	1.61g	38.13g
Fiber	3.9g	7.1g
Calcium	3mg	43mg
Iron	4.36mg	0.93mg
Magnesium	32mg	41mg
Phosphorus	99mg	69mg
Potassium	142mg	732mg
Sodium	7mg	2mg
Zinc	0.66mg	0.44mg
Copper	0.076mg	0.281mg
Manganese	0.174mg	0.299mg
Selenium	10.5µg	0.3µg
Vitamin A	214IU	781IU
Vitamin A RAE	11µg	39µg
Vitamin E	0.12mg	0.43mg
Vitamin C	0mg	0.6mg
Vitamin B1	0.551mg	0.051mg
Vitamin B2	0.382mg	0.186mg
Vitamin B3	4.968mg	1.882mg
Vitamin B5	0.24mg	0.422mg
Vitamin B6	0.182mg	0.205mg
Folate	209µg	4µg
Vitamin K	0µg	59.5µg
Tryptophan	0.038mg	0.025mg
Threonine	0.172mg	0.049mg
Isoleucine	0.242mg	0.041mg
Leucine	1.006mg	0.066mg
Lysine	0.105mg	0.05mg
Methionine	0.162mg	0.016mg
Phenylalanine	0.366mg	0.052mg
Valine	0.337mg	0.056mg
Histidine	0.172mg	0.027mg
Saturated Fat	0.22g	0.088g
Monounsaturated Fat	0.39g	0.053g
Polyunsaturated fat	0.828g	0.062g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
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%

31%

Minerals Daily Need Coverage Score

37%

32%

Comparison summary

Which food contains less Sodium?

Prunes contains less Sodium (difference - 5mg)

Which food is lower in Saturated Fat?

Prunes is lower in Saturated Fat (difference - 0.132g)

Which food is lower in glycemic index?

Prunes is lower in glycemic index (difference - 39)

Which food is lower in Sugar?

Cornmeal is lower in Sugar (difference - 36.52g)

Which food is cheaper?

Cornmeal is cheaper (difference - $0.6)

Which food contains less Cholesterol?

The foods are relatively equal in Cholesterol (0 mg)

Which food is richer in minerals?

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.

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.

Cornmeal vs. Prunes — In-Depth Nutrition Comparison

Summary of differences between Cornmeal and Prunes

Infographic

Mineral Comparison

Vitamin Comparison

Macronutrient Comparison

Fat Type Comparison

Carbohydrate type comparison

Comparison summary table

All nutrients comparison - raw data values

Which food is preferable for your diet?

People also compare

Vitamins & Minerals Daily Need Coverage Score

Comparison summary

References