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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

Cornmeal vs Rutabagas 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.
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 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Contains more MagnesiumMagnesium +60%
Contains more IronIron +890.9%
Contains more CopperCopper +137.5%
Contains more ZincZinc +175%
Contains more PhosphorusPhosphorus +86.8%
Contains less SodiumSodium -41.7%
Contains more ManganeseManganese +32.8%
Contains more SeleniumSelenium +1400%
Contains more CalciumCalcium +1333.3%
Contains more PotassiumPotassium +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.
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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +512.2%
Contains more Vitamin B2Vitamin B2 +855%
Contains more Vitamin B3Vitamin B3 +609.7%
Contains more Vitamin B5Vitamin B5 +50%
Contains more Vitamin B6Vitamin B6 +82%
Contains more FolateFolate +895.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +64%
~equal in Vitamin D ~0µg
~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
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more ProteinProtein +558.3%
Contains more FatsFats +993.8%
Contains more CarbsCarbs +821.7%
Contains more WaterWater +699.9%
Contains more OtherOther +39.2%

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
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +1460%
Contains more Poly. FatPolyunsaturated fat +840.9%
Contains less Sat. FatSaturated fat -87.7%

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
8% 11% 47% 33%
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 StarchStarch +18225%
Contains more SucroseSucrose +28.3%
Contains more MaltoseMaltose +850%
Contains more GlucoseGlucose +310.7%
Contains more FructoseFructose +847.1%
~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 Rutabagas
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cornmeal Rutabagas DV% diff.
Iron 4.36mg 0.44mg 49%
Folate 209µg 21µg 47%
Vitamin B1 0.551mg 0.09mg 38%
Starch 73.3g 0.4g 30%
Vitamin C 0mg 25mg 28%
Vitamin B3 4.968mg 0.7mg 27%
Vitamin B2 0.382mg 0.04mg 26%
Carbs 79.45g 8.62g 24%
Selenium 10.5µg 0.7µg 18%
Calories 370kcal 37kcal 17%
Protein 7.11g 1.08g 12%
Phosphorus 99mg 53mg 7%
Fiber 3.9g 2.3g 6%
Vitamin B6 0.182mg 0.1mg 6%
Copper 0.076mg 0.032mg 5%
Potassium 142mg 305mg 5%
Polyunsaturated fat 0.828g 0.088g 5%
Calcium 3mg 43mg 4%
Zinc 0.66mg 0.24mg 4%
Magnesium 32mg 20mg 3%
Fats 1.75g 0.16g 2%
Vitamin B5 0.24mg 0.16mg 2%
Fructose 0.17g 1.61g 2%
Manganese 0.174mg 0.131mg 2%
Monounsaturated fat 0.39g 0.025g 1%
Vitamin E 0.12mg 0.3mg 1%
Vitamin A 11µg 0µg 1%
Choline 8.6mg 14.1mg 1%
Saturated fat 0.22g 0.027g 1%
Net carbs 75.55g 6.32g N/A
Sugar 1.61g 4.46g N/A
Sodium 7mg 12mg 0%
Vitamin K 0µg 0.3µg 0%
Tryptophan 0.038mg 0%
Threonine 0.172mg 0%
Isoleucine 0.242mg 0%
Leucine 1.006mg 0%
Lysine 0.105mg 0%
Methionine 0.162mg 0%
Phenylalanine 0.366mg 0%
Valine 0.337mg 0%
Histidine 0.172mg 0%

Which food is preferable for your diet?

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

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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
42%
Cornmeal
15%
Rutabagas
Minerals Daily Need Coverage Score
37%
Cornmeal
13%
Rutabagas

Comparison summary

Which food is lower in Saturated fat?
Rutabagas
Rutabagas is lower in Saturated fat (difference - 0.193g)
Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 2.85g)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Cornmeal
Cornmeal is lower in glycemic index (difference - 4)
Which food is cheaper?
Cornmeal
Cornmeal is cheaper (difference - $1.1)
Which food is richer in minerals?
Cornmeal
Cornmeal is relatively richer in minerals
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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.