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 from Rye is 104% higher.
- Rye has 6 times less Folate than Cornmeal. Cornmeal has 209µg of Folate, while Rye has 38µg.
Food types used in this article are Cornmeal, degermed, enriched, yellow and Rye grain.
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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 | +1845.5% |
| 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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 370kcal | 338kcal |
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| Protein | 7.11g | 10.34g |
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| Fats | 1.75g | 1.63g |
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| Net carbs | 75.55g | 60.76g |
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| Carbs | 79.45g | 75.86g |
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| Magnesium | 32mg | 110mg |
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| Calcium | 3mg | 24mg |
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| Potassium | 142mg | 510mg |
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| Iron | 4.36mg | 2.63mg |
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| Sugar | 1.61g | 0.98g |
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| Fiber | 3.9g | 15.1g |
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| Copper | 0.076mg | 0.367mg |
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| Zinc | 0.66mg | 2.65mg |
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| Starch | 73.3g |
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| Phosphorus | 99mg | 332mg |
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| Sodium | 7mg | 2mg |
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| Vitamin A | 214IU | 11IU |
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| Vitamin A | 11µg | 1µg |
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| Vitamin E | 0.12mg | 0.85mg |
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| Manganese | 0.174mg | 2.577mg |
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| Selenium | 10.5µg | 13.9µg |
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| Vitamin B1 | 0.551mg | 0.316mg |
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| Vitamin B2 | 0.382mg | 0.251mg |
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| Vitamin B3 | 4.968mg | 4.27mg |
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| Vitamin B5 | 0.24mg | 1.456mg |
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| Vitamin B6 | 0.182mg | 0.294mg |
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| Vitamin K | 0µg | 5.9µg |
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| Folate | 209µg | 38µg |
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| Choline | 8.6mg | 30.4mg |
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| Saturated Fat | 0.22g | 0.197g |
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| Monounsaturated Fat | 0.39g | 0.208g |
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| Polyunsaturated fat | 0.828g | 0.767g |
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| Tryptophan | 0.038mg | 0.108mg |
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| Threonine | 0.172mg | 0.289mg |
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| Isoleucine | 0.242mg | 0.208mg |
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| Leucine | 1.006mg | 0.563mg |
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| Lysine | 0.105mg | 0.286mg |
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| Methionine | 0.162mg | 0.153mg |
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| Phenylalanine | 0.366mg | 0.435mg |
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| Valine | 0.337mg | 0.317mg |
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| Histidine | 0.172mg | 0.189mg |
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| Fructose | 0.17g | 0.11g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
42%
35%
Minerals Daily Need Coverage Score
37%
98%
Comparison summary
Which food is lower in Sugar?
Rye is lower in Sugar (difference - 0.63g)
Which food contains less Sodium?
Rye contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Rye is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Rye is lower in glycemic index (difference - 34)
Which food is cheaper?
Rye is cheaper (difference - $1)
Which food is richer in minerals?
Rye is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.