Cornmeal vs. Rutabagas — In-Depth Nutrition Comparison

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What are the differences between Cornmeal and Rutabagas?

Cornmeal is higher in Iron, Folate, Vitamin B1, Vitamin B3, Vitamin B2, Selenium, Phosphorus, Fiber, and Vitamin B6, yet Rutabagas are higher in Vitamin C.
Cornmeal's daily need coverage for Iron is 49% more.
Cornmeal has 15 times more Selenium than Rutabagas. While Cornmeal has 10.5µg of Selenium, Rutabagas have only 0.7µg.

We used Cornmeal, degermed, enriched, yellow and Rutabagas, raw types in this article.

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

Rutabagas

Contains more Iron +890.9%

Contains more Magnesium +60%

Contains more Phosphorus +86.8%

Contains less Sodium -41.7%

Contains more Zinc +175%

Contains more Copper +137.5%

Contains more Manganese +32.8%

Contains more Selenium +1400%

Contains more Calcium +1333.3%

Contains more Potassium +114.8%

Cornmeal

Rutabagas

Contains more Iron +890.9%

Contains more Magnesium +60%

Contains more Phosphorus +86.8%

Contains less Sodium -41.7%

Contains more Zinc +175%

Contains more Copper +137.5%

Contains more Manganese +32.8%

Contains more Selenium +1400%

Contains more Calcium +1333.3%

Contains more Potassium +114.8%

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

Rutabagas

Contains more Vitamin A +10600%

Contains more Vitamin B1 +512.2%

Contains more Vitamin B2 +855%

Contains more Vitamin B3 +609.7%

Contains more Vitamin B5 +50%

Contains more Vitamin B6 +82%

Contains more Folate +895.2%

Contains more Vitamin E +150%

Contains more Vitamin C +∞%

Contains more Vitamin K +∞%

Cornmeal

Rutabagas

Contains more Vitamin A +10600%

Contains more Vitamin B1 +512.2%

Contains more Vitamin B2 +855%

Contains more Vitamin B3 +609.7%

Contains more Vitamin B5 +50%

Contains more Vitamin B6 +82%

Contains more Folate +895.2%

Contains more Vitamin E +150%

Contains more Vitamin C +∞%

Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Cornmeal

Rutabagas

Contains more Protein +558.3%

Contains more Fats +993.8%

Contains more Carbs +821.7%

Contains more Water +699.9%

Contains more Other +39.2%

Cornmeal

Protein: 7.11 g

Fats: 1.75 g

Carbs: 79.45 g

Water: 11.18 g

Other: 0.51 g

Rutabagas

Protein: 1.08 g

Fats: 0.16 g

Carbs: 8.62 g

Water: 89.43 g

Other: 0.71 g

Contains more Protein +558.3%

Contains more Fats +993.8%

Contains more Carbs +821.7%

Contains more Water +699.9%

Contains more Other +39.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison

Cornmeal

Rutabagas

Contains more Monounsaturated Fat +1460%

Contains more Polyunsaturated fat +840.9%

Contains less Saturated Fat -87.7%

Cornmeal

Saturated Fat: 0.22 g

Monounsaturated Fat: 0.39 g

Polyunsaturated fat: 0.828 g

Rutabagas

Saturated Fat: 0.027 g

Monounsaturated Fat: 0.025 g

Polyunsaturated fat: 0.088 g

Contains more Monounsaturated Fat +1460%

Contains more Polyunsaturated fat +840.9%

Contains less Saturated Fat -87.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Cornmeal

Rutabagas

Contains more Starch +18225%

Contains more Sucrose +28.3%

Contains more Maltose +850%

Contains more Glucose +310.7%

Contains more Fructose +847.1%

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

Rutabagas

Starch: 0.4 g

Sucrose: 0.53 g

Glucose: 2.3 g

Fructose: 1.61 g

Lactose: 0 g

Maltose: 0.02 g

Galactose: 0 g

Contains more Starch +18225%

Contains more Sucrose +28.3%

Contains more Maltose +850%

Contains more Glucose +310.7%

Contains more Fructose +847.1%

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

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	75.55g	6.32g
Protein	7.11g	1.08g
Fats	1.75g	0.16g
Carbs	79.45g	8.62g
Calories	370kcal	37kcal
Starch	73.3g	0.4g
Fructose	0.17g	1.61g
Sugar	1.61g	4.46g
Fiber	3.9g	2.3g
Calcium	3mg	43mg
Iron	4.36mg	0.44mg
Magnesium	32mg	20mg
Phosphorus	99mg	53mg
Potassium	142mg	305mg
Sodium	7mg	12mg
Zinc	0.66mg	0.24mg
Copper	0.076mg	0.032mg
Manganese	0.174mg	0.131mg
Selenium	10.5µg	0.7µg
Vitamin A	214IU	2IU
Vitamin A RAE	11µg	0µg
Vitamin E	0.12mg	0.3mg
Vitamin C	0mg	25mg
Vitamin B1	0.551mg	0.09mg
Vitamin B2	0.382mg	0.04mg
Vitamin B3	4.968mg	0.7mg
Vitamin B5	0.24mg	0.16mg
Vitamin B6	0.182mg	0.1mg
Folate	209µg	21µg
Vitamin K	0µg	0.3µg
Tryptophan	0.038mg
Threonine	0.172mg
Isoleucine	0.242mg
Leucine	1.006mg
Lysine	0.105mg
Methionine	0.162mg
Phenylalanine	0.366mg
Valine	0.337mg
Histidine	0.172mg
Saturated Fat	0.22g	0.027g
Monounsaturated Fat	0.39g	0.025g
Polyunsaturated fat	0.828g	0.088g

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%

15%

Minerals Daily Need Coverage Score

37%

13%

Comparison summary

Which food is lower in Saturated Fat?

Rutabagas is lower in Saturated Fat (difference - 0.193g)

Which food is lower in Sugar?

Cornmeal is lower in Sugar (difference - 2.85g)

Which food contains less Sodium?

Cornmeal contains less Sodium (difference - 5mg)

Which food is lower in glycemic index?

Cornmeal is lower in glycemic index (difference - 4)

Which food is cheaper?

Cornmeal is cheaper (difference - $1.1)

Which food is richer in minerals?

Cornmeal is relatively richer in minerals

Which food is richer in vitamins?

Cornmeal is relatively richer in vitamins

Which food contains less Cholesterol?

The foods are relatively equal in Cholesterol (0 mg)

Cornmeal vs. Rutabagas — In-Depth Nutrition Comparison

What are the differences between Cornmeal and Rutabagas?

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