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 have more vitamin K, copper, potassium, and fiber.
- Cornmeal covers your daily need for folate, 51% more than prunes.
- Cornmeal contains 35 times more selenium than prunes. While cornmeal contains 10.5µg of selenium, prunes contain only 0.3µg.
- Prunes have a lower glycemic index. The glycemic index of prunes is 29, while the glycemic index of cornmeal is 68.
These are the specific foods used in this comparison Cornmeal, degermed, enriched, yellow and Plums, dried (prunes), uncooked.
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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 more IronIron | +368.8% |
| Contains more ZincZinc | +50% |
| Contains more PhosphorusPhosphorus | +43.5% |
| Contains more SeleniumSelenium | +3400% |
| Contains more MagnesiumMagnesium | +28.1% |
| Contains more CalciumCalcium | +1333.3% |
| Contains more PotassiumPotassium | +415.5% |
| Contains more CopperCopper | +269.7% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +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.
| Contains more Vitamin B1Vitamin B1 | +980.4% |
| Contains more Vitamin B2Vitamin B2 | +105.4% |
| Contains more Vitamin B3Vitamin B3 | +164% |
| Contains more FolateFolate | +5125% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +254.5% |
| Contains more Vitamin EVitamin E | +258.3% |
| Contains more Vitamin B5Vitamin B5 | +75.8% |
| Contains more Vitamin B6Vitamin B6 | +12.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +17.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 209µg | 4µg | 51% |
| Vitamin K | 0µg | 59.5µg | 50% |
| Iron | 4.36mg | 0.93mg | 43% |
| Vitamin B1 | 0.551mg | 0.051mg | 42% |
| Starch | 73.3g | 5.11g | 28% |
| Copper | 0.076mg | 0.281mg | 23% |
| Vitamin B3 | 4.968mg | 1.882mg | 19% |
| Selenium | 10.5µg | 0.3µg | 19% |
| Potassium | 142mg | 732mg | 17% |
| Vitamin B2 | 0.382mg | 0.186mg | 15% |
| Fructose | 0.17g | 12.45g | 15% |
| Fiber | 3.9g | 7.1g | 13% |
| Protein | 7.11g | 2.18g | 10% |
| Calories | 370kcal | 240kcal | 7% |
| Polyunsaturated fat | 0.828g | 0.062g | 5% |
| Manganese | 0.174mg | 0.299mg | 5% |
| Carbs | 79.45g | 63.88g | 5% |
| Calcium | 3mg | 43mg | 4% |
| Phosphorus | 99mg | 69mg | 4% |
| Vitamin B5 | 0.24mg | 0.422mg | 4% |
| Vitamin A | 11µg | 39µg | 3% |
| Vitamin E | 0.12mg | 0.43mg | 2% |
| Magnesium | 32mg | 41mg | 2% |
| Zinc | 0.66mg | 0.44mg | 2% |
| Vitamin B6 | 0.182mg | 0.205mg | 2% |
| Fats | 1.75g | 0.38g | 2% |
| Monounsaturated fat | 0.39g | 0.053g | 1% |
| Saturated fat | 0.22g | 0.088g | 1% |
| Vitamin C | 0mg | 0.6mg | 1% |
| Net carbs | 75.55g | 56.78g | N/A |
| Sugar | 1.61g | 38.13g | N/A |
| Sodium | 7mg | 2mg | 0% |
| Choline | 8.6mg | 10.1mg | 0% |
| Tryptophan | 0.038mg | 0.025mg | 0% |
| Threonine | 0.172mg | 0.049mg | 0% |
| Isoleucine | 0.242mg | 0.041mg | 0% |
| Leucine | 1.006mg | 0.066mg | 0% |
| Lysine | 0.105mg | 0.05mg | 0% |
| Methionine | 0.162mg | 0.016mg | 0% |
| Phenylalanine | 0.366mg | 0.052mg | 0% |
| Valine | 0.337mg | 0.056mg | 0% |
| Histidine | 0.172mg | 0.027mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +226.1% |
| Contains more FatsFats | +360.5% |
| Contains more CarbsCarbs | +24.4% |
| Contains more WaterWater | +176.6% |
| Contains more OtherOther | +417.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +635.8% |
| Contains more Poly. FatPolyunsaturated fat | +1235.5% |
| Contains less Sat. FatSaturated fat | -60% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +1334.4% |
| Contains more SucroseSucrose | +353.3% |
| Contains more MaltoseMaltose | +216.7% |
| Contains more GlucoseGlucose | +4446.4% |
| Contains more FructoseFructose | +7223.5% |
~equal in
Lactose
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~equal in
Galactose
~0g
