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  6. Cornmeal vs. Flax

Cornmeal vs. Flax — In-Depth Nutrition Comparison

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Important differences between Cornmeal and Flax

  • Cornmeal has more Folate, however, Flax is richer in Copper, Manganese, Fiber, Vitamin B1, Magnesium, Phosphorus, Zinc, Selenium, and Calcium.
  • Flax's daily need coverage for Copper is 127% more.
  • Cornmeal contains 2 times more Folate than Flax. Cornmeal contains 209µg of Folate, while Flax contains 87µg.

The food varieties used in the comparison are Cornmeal, degermed, enriched, yellow and Seeds, flaxseed.

Infographic

Cornmeal vs Flax infographic
Infographic link

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
Cornmeal
1
:
9
Flax
Flax
Contains less Sodium -76.7%
Contains more Calcium +8400%
Contains more Iron +31.4%
Contains more Magnesium +1125%
Contains more Phosphorus +548.5%
Contains more Potassium +472.5%
Contains more Zinc +557.6%
Contains more Copper +1505.3%
Contains more Manganese +1326.4%
Contains more Selenium +141.9%
Cornmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains less Sodium -76.7%
Contains more Calcium +8400%
Contains more Iron +31.4%
Contains more Magnesium +1125%
Contains more Phosphorus +548.5%
Contains more Potassium +472.5%
Contains more Zinc +557.6%
Contains more Copper +1505.3%
Contains more Manganese +1326.4%
Contains more Selenium +141.9%

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
Cornmeal
4
:
6
Flax
Flax
Contains more Vitamin A +∞%
Contains more Vitamin B2 +137.3%
Contains more Vitamin B3 +61.3%
Contains more Folate +140.2%
Contains more Vitamin E +158.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +198.4%
Contains more Vitamin B5 +310.4%
Contains more Vitamin B6 +159.9%
Contains more Vitamin K +∞%
Cornmeal
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%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +137.3%
Contains more Vitamin B3 +61.3%
Contains more Folate +140.2%
Contains more Vitamin E +158.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +198.4%
Contains more Vitamin B5 +310.4%
Contains more Vitamin B6 +159.9%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cornmeal
Cornmeal
2
:
3
Flax
Flax
Contains more Carbs +175.1%
Contains more Water +60.6%
Contains more Protein +157.2%
Contains more Fats +2309.1%
Contains more Other +627.5%
Cornmeal
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Flax
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more Carbs +175.1%
Contains more Water +60.6%
Contains more Protein +157.2%
Contains more Fats +2309.1%
Contains more Other +627.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cornmeal
Cornmeal
1
:
2
Flax
Flax
Contains less Saturated Fat -94%
Contains more Monounsaturated Fat +1830%
Contains more Polyunsaturated fat +3369.8%
Cornmeal
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -94%
Contains more Monounsaturated Fat +1830%
Contains more Polyunsaturated fat +3369.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cornmeal
Cornmeal
4
:
1
Flax
Flax
Contains more Starch +∞%
Contains more Glucose +40%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Sucrose +69.1%
Cornmeal
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
Flax
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Glucose +40%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Sucrose +69.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cornmeal Flax
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cornmeal Flax Opinion
Net carbs 75.55g 1.58g Cornmeal
Protein 7.11g 18.29g Flax
Fats 1.75g 42.16g Flax
Carbs 79.45g 28.88g Cornmeal
Calories 370kcal 534kcal Flax
Starch 73.3g Cornmeal
Fructose 0.17g 0g Cornmeal
Sugar 1.61g 1.55g Flax
Fiber 3.9g 27.3g Flax
Calcium 3mg 255mg Flax
Iron 4.36mg 5.73mg Flax
Magnesium 32mg 392mg Flax
Phosphorus 99mg 642mg Flax
Potassium 142mg 813mg Flax
Sodium 7mg 30mg Cornmeal
Zinc 0.66mg 4.34mg Flax
Copper 0.076mg 1.22mg Flax
Manganese 0.174mg 2.482mg Flax
Selenium 10.5µg 25.4µg Flax
Vitamin A 214IU 0IU Cornmeal
Vitamin A RAE 11µg 0µg Cornmeal
Vitamin E 0.12mg 0.31mg Flax
Vitamin C 0mg 0.6mg Flax
Vitamin B1 0.551mg 1.644mg Flax
Vitamin B2 0.382mg 0.161mg Cornmeal
Vitamin B3 4.968mg 3.08mg Cornmeal
Vitamin B5 0.24mg 0.985mg Flax
Vitamin B6 0.182mg 0.473mg Flax
Folate 209µg 87µg Cornmeal
Vitamin K 0µg 4.3µg Flax
Tryptophan 0.038mg 0.297mg Flax
Threonine 0.172mg 0.766mg Flax
Isoleucine 0.242mg 0.896mg Flax
Leucine 1.006mg 1.235mg Flax
Lysine 0.105mg 0.862mg Flax
Methionine 0.162mg 0.37mg Flax
Phenylalanine 0.366mg 0.957mg Flax
Valine 0.337mg 1.072mg Flax
Histidine 0.172mg 0.472mg Flax
Saturated Fat 0.22g 3.663g Cornmeal
Monounsaturated Fat 0.39g 7.527g Flax
Polyunsaturated fat 0.828g 28.73g Flax
Omega-6 - Eicosadienoic acid 0g 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Flax
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
46%
Cornmeal
63%
Flax
Minerals Daily Need Coverage Score
37%
Cornmeal
191%
Flax

Comparison summary

Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 0.06g)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 3.443g)
Which food is lower in glycemic index?
Cornmeal
Cornmeal is lower in glycemic index (difference - 68)
Which food is cheaper?
Cornmeal
Cornmeal is cheaper (difference - $1.6)
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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.