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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.

Infographic

Cornmeal vs Rye 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Rye
Contains more Iron +65.8%
Contains more Calcium +700%
Contains more Magnesium +243.8%
Contains more Phosphorus +235.4%
Contains more Potassium +259.2%
Contains less Sodium -71.4%
Contains more Zinc +301.5%
Contains more Copper +382.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 164% 23% 43% 13% 1% 19% 26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Contains more Iron +65.8%
Contains more Calcium +700%
Contains more Magnesium +243.8%
Contains more Phosphorus +235.4%
Contains more Potassium +259.2%
Contains less Sodium -71.4%
Contains more Zinc +301.5%
Contains more Copper +382.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Rye
Contains more Vitamin A +1845.5%
Contains more Vitamin B1 +74.4%
Contains more Vitamin B2 +52.2%
Contains more Vitamin B3 +16.3%
Contains more Folate +450%
Contains more Vitamin E +608.3%
Contains more Vitamin B5 +506.7%
Contains more Vitamin B6 +61.5%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Contains more Vitamin A +1845.5%
Contains more Vitamin B1 +74.4%
Contains more Vitamin B2 +52.2%
Contains more Vitamin B3 +16.3%
Contains more Folate +450%
Contains more Vitamin E +608.3%
Contains more Vitamin B5 +506.7%
Contains more Vitamin B6 +61.5%
Contains more Vitamin K +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cornmeal Rye
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat 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 Rye Opinion
Net carbs 75.55g 60.76g Cornmeal
Protein 7.11g 10.34g Rye
Fats 1.75g 1.63g Cornmeal
Carbs 79.45g 75.86g Cornmeal
Calories 370kcal 338kcal Cornmeal
Starch 73.3g g Cornmeal
Fructose 0.17g 0.11g Cornmeal
Sugar 1.61g 0.98g Rye
Fiber 3.9g 15.1g Rye
Calcium 3mg 24mg Rye
Iron 4.36mg 2.63mg Cornmeal
Magnesium 32mg 110mg Rye
Phosphorus 99mg 332mg Rye
Potassium 142mg 510mg Rye
Sodium 7mg 2mg Rye
Zinc 0.66mg 2.65mg Rye
Copper 0.076mg 0.367mg Rye
Vitamin A 214IU 11IU Cornmeal
Vitamin E 0.12mg 0.85mg Rye
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.551mg 0.316mg Cornmeal
Vitamin B2 0.382mg 0.251mg Cornmeal
Vitamin B3 4.968mg 4.27mg Cornmeal
Vitamin B5 0.24mg 1.456mg Rye
Vitamin B6 0.182mg 0.294mg Rye
Folate 209µg 38µg Cornmeal
Vitamin B12 0µg 0µg
Vitamin K 0µg 5.9µg Rye
Tryptophan 0.038mg 0.108mg Rye
Threonine 0.172mg 0.289mg Rye
Isoleucine 0.242mg 0.208mg Cornmeal
Leucine 1.006mg 0.563mg Cornmeal
Lysine 0.105mg 0.286mg Rye
Methionine 0.162mg 0.153mg Cornmeal
Phenylalanine 0.366mg 0.435mg Rye
Valine 0.337mg 0.317mg Cornmeal
Histidine 0.172mg 0.189mg Rye
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.22g 0.197g Rye
Monounsaturated Fat 0.39g 0.208g Cornmeal
Polyunsaturated fat 0.828g 0.767g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Rye
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
46
Cornmeal
36
Rye
Mineral Summary Score
36
Cornmeal
71
Rye

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
43%
Cornmeal
62%
Rye
Carbohydrates
79%
Cornmeal
76%
Rye
Fats
8%
Cornmeal
8%
Rye

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 0.63g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 34)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1)
Which food is richer in minerals?
Rye
Rye 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/nutrients
  2. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.