Cornmeal vs. Rye — In-Depth Nutrition Comparison
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The main differences between cornmeal and rye
- Cornmeal has more folate, iron, and vitamin B1; however, rye has more manganese, fiber, phosphorus, copper, vitamin B5, magnesium, and zinc.
- Daily need coverage for manganese for rye is 104% higher.
- Rye has 6 times less folate than cornmeal. Cornmeal has 209µg of folate, while rye has 38µg.
- Cornmeal has a higher glycemic index than rye.
Food types used in this article are Cornmeal, degermed, enriched, yellow and Rye grain.
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 more IronIron | +65.8% |
| Contains more MagnesiumMagnesium | +243.8% |
| Contains more CalciumCalcium | +700% |
| Contains more PotassiumPotassium | +259.2% |
| Contains more CopperCopper | +382.9% |
| Contains more ZincZinc | +301.5% |
| Contains more PhosphorusPhosphorus | +235.4% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +1381% |
| Contains more SeleniumSelenium | +32.4% |
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 AVitamin A | +1000% |
| Contains more Vitamin B1Vitamin B1 | +74.4% |
| Contains more Vitamin B2Vitamin B2 | +52.2% |
| Contains more Vitamin B3Vitamin B3 | +16.3% |
| Contains more FolateFolate | +450% |
| Contains more Vitamin EVitamin E | +608.3% |
| Contains more Vitamin B5Vitamin B5 | +506.7% |
| Contains more Vitamin B6Vitamin B6 | +61.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +253.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.174mg | 2.577mg | 104% |
| Fiber | 3.9g | 15.1g | 45% |
| Folate | 209µg | 38µg | 43% |
| Phosphorus | 99mg | 332mg | 33% |
| Copper | 0.076mg | 0.367mg | 32% |
| Starch | 73.3g | 30% | |
| Vitamin B5 | 0.24mg | 1.456mg | 24% |
| Iron | 4.36mg | 2.63mg | 22% |
| Vitamin B1 | 0.551mg | 0.316mg | 20% |
| Magnesium | 32mg | 110mg | 19% |
| Zinc | 0.66mg | 2.65mg | 18% |
| Potassium | 142mg | 510mg | 11% |
| Vitamin B2 | 0.382mg | 0.251mg | 10% |
| Vitamin B6 | 0.182mg | 0.294mg | 9% |
| Protein | 7.11g | 10.34g | 6% |
| Selenium | 10.5µg | 13.9µg | 6% |
| Vitamin K | 0µg | 5.9µg | 5% |
| Vitamin E | 0.12mg | 0.85mg | 5% |
| Vitamin B3 | 4.968mg | 4.27mg | 4% |
| Choline | 8.6mg | 30.4mg | 4% |
| Calories | 370kcal | 338kcal | 2% |
| Calcium | 3mg | 24mg | 2% |
| Vitamin A | 11µg | 1µg | 1% |
| Carbs | 79.45g | 75.86g | 1% |
| Fats | 1.75g | 1.63g | 0% |
| Net carbs | 75.55g | 60.76g | N/A |
| Sugar | 1.61g | 0.98g | N/A |
| Sodium | 7mg | 2mg | 0% |
| Saturated fat | 0.22g | 0.197g | 0% |
| Monounsaturated fat | 0.39g | 0.208g | 0% |
| Polyunsaturated fat | 0.828g | 0.767g | 0% |
| Tryptophan | 0.038mg | 0.108mg | 0% |
| Threonine | 0.172mg | 0.289mg | 0% |
| Isoleucine | 0.242mg | 0.208mg | 0% |
| Leucine | 1.006mg | 0.563mg | 0% |
| Lysine | 0.105mg | 0.286mg | 0% |
| Methionine | 0.162mg | 0.153mg | 0% |
| Phenylalanine | 0.366mg | 0.435mg | 0% |
| Valine | 0.337mg | 0.317mg | 0% |
| Histidine | 0.172mg | 0.189mg | 0% |
| Fructose | 0.17g | 0.11g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +45.4% |
| Contains more OtherOther | +207.8% |
~equal in
Fats
~1.63g
~equal in
Carbs
~75.86g
~equal in
Water
~10.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +87.5% |
| Contains less Sat. FatSaturated fat | -10.5% |
~equal in
Polyunsaturated fat
~0.767g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +250% |
| Contains more FructoseFructose | +54.5% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Sucrose
~0.71g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
