Cornmeal vs. Wafer — In-Depth Nutrition Comparison
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How are cornmeal and wafer different?
- Cornmeal is higher in folate, vitamin B1, vitamin B3, vitamin B6, vitamin B2, and selenium; however, wafer is richer in copper and manganese.
- Daily need coverage for copper for wafer is 43% higher.
- Cornmeal contains 4 times more folate than wafer. While cornmeal contains 209µg of folate, wafer contains only 47µg.
- Cornmeal has less saturated fat.
Cornmeal, degermed, enriched, yellow and Cookies, chocolate wafers are the varieties used in this article.
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 less SodiumSodium | -98.8% |
| Contains more SeleniumSelenium | +84.2% |
| Contains more MagnesiumMagnesium | +65.6% |
| Contains more CalciumCalcium | +933.3% |
| Contains more PotassiumPotassium | +47.9% |
| Contains more CopperCopper | +509.2% |
| Contains more ZincZinc | +65.2% |
| Contains more PhosphorusPhosphorus | +33.3% |
| Contains more ManganeseManganese | +300% |
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 | +266.7% |
| Contains more Vitamin B1Vitamin B1 | +171.4% |
| Contains more Vitamin B2Vitamin B2 | +43.6% |
| Contains more Vitamin B3Vitamin B3 | +73.8% |
| Contains more Vitamin B6Vitamin B6 | +256.9% |
| Contains more FolateFolate | +344.7% |
| Contains more Vitamin EVitamin E | +500% |
| Contains more Vitamin B5Vitamin B5 | +58.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +66.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.076mg | 0.463mg | 43% |
| Folate | 209µg | 47µg | 41% |
| Starch | 73.3g | 30% | |
| Vitamin B1 | 0.551mg | 0.203mg | 29% |
| Sodium | 7mg | 580mg | 25% |
| Manganese | 0.174mg | 0.696mg | 23% |
| Polyunsaturated fat | 0.828g | 4.153g | 22% |
| Fats | 1.75g | 14.2g | 19% |
| Saturated fat | 0.22g | 4.241g | 18% |
| Vitamin B3 | 4.968mg | 2.858mg | 13% |
| Monounsaturated fat | 0.39g | 4.865g | 11% |
| Vitamin B6 | 0.182mg | 0.051mg | 10% |
| Vitamin B2 | 0.382mg | 0.266mg | 9% |
| Selenium | 10.5µg | 5.7µg | 9% |
| Magnesium | 32mg | 53mg | 5% |
| Phosphorus | 99mg | 132mg | 5% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Iron | 4.36mg | 4.01mg | 4% |
| Zinc | 0.66mg | 1.09mg | 4% |
| Vitamin E | 0.12mg | 0.72mg | 4% |
| Vitamin B5 | 0.24mg | 0.381mg | 3% |
| Caffeine | 0mg | 10mg | 3% |
| Calories | 370kcal | 433kcal | 3% |
| Calcium | 3mg | 31mg | 3% |
| Fiber | 3.9g | 3.4g | 2% |
| Vitamin K | 0µg | 2.4µg | 2% |
| Potassium | 142mg | 210mg | 2% |
| Carbs | 79.45g | 72.7g | 2% |
| Protein | 7.11g | 6.6g | 1% |
| Choline | 8.6mg | 14.3mg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Vitamin A | 11µg | 3µg | 1% |
| Net carbs | 75.55g | 69.3g | N/A |
| Sugar | 1.61g | 37.43g | N/A |
| Tryptophan | 0.038mg | 0.096mg | 0% |
| Threonine | 0.172mg | 0.22mg | 0% |
| Isoleucine | 0.242mg | 0.261mg | 0% |
| Leucine | 1.006mg | 0.447mg | 0% |
| Lysine | 0.105mg | 0.281mg | 0% |
| Methionine | 0.162mg | 0.105mg | 0% |
| Phenylalanine | 0.366mg | 0.308mg | 0% |
| Valine | 0.337mg | 0.323mg | 0% |
| Histidine | 0.172mg | 0.128mg | 0% |
| Fructose | 0.17g | 0% | |
| Omega-3 - EPA | 0g | 0.003g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +148.4% |
| Contains more FatsFats | +711.4% |
| Contains more OtherOther | +292.2% |
~equal in
Protein
~6.6g
~equal in
Carbs
~72.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -94.8% |
| Contains more Mono. FatMonounsaturated fat | +1147.4% |
| Contains more Poly. FatPolyunsaturated fat | +401.6% |
