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Cornmeal vs Wheat - In-Depth Nutrition Comparison

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How are Cornmeal and Wheat different?

  • Cornmeal is richer in Folate, and Vitamin B2, while Wheat is higher in Selenium, Manganese, Phosphorus, Copper, Zinc, Magnesium, Vitamin B6, and Vitamin B5.
  • Wheat covers your daily need of Selenium 143% more than Cornmeal.
  • Cornmeal contains 5 times more Folate than Wheat. Cornmeal contains 209µg of Folate, while Wheat contains 43µg.

Cornmeal, degermed, enriched, yellow and Wheat, durum types were used in this article.

Infographic

Cornmeal vs Wheat 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
Wheat
Contains more Iron +23.9%
Contains more Calcium +1033.3%
Contains more Magnesium +350%
Contains more Phosphorus +413.1%
Contains more Potassium +203.5%
Contains less Sodium -71.4%
Contains more Zinc +530.3%
Contains more Copper +627.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 164% 23% 43% 13% 1% 19% 26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Contains more Iron +23.9%
Contains more Calcium +1033.3%
Contains more Magnesium +350%
Contains more Phosphorus +413.1%
Contains more Potassium +203.5%
Contains less Sodium -71.4%
Contains more Zinc +530.3%
Contains more Copper +627.6%

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
:
3
Wheat
Contains more Vitamin A +∞%
Contains more Vitamin B1 +31.5%
Contains more Vitamin B2 +215.7%
Contains more Folate +386%
Contains more Vitamin B3 +35.6%
Contains more Vitamin B5 +289.6%
Contains more Vitamin B6 +130.2%
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 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +31.5%
Contains more Vitamin B2 +215.7%
Contains more Folate +386%
Contains more Vitamin B3 +35.6%
Contains more Vitamin B5 +289.6%
Contains more Vitamin B6 +130.2%

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 Wheat
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cornmeal Wheat Opinion
Net carbs 75.55g 71.13g Cornmeal
Protein 7.11g 13.68g Wheat
Fats 1.75g 2.47g Wheat
Carbs 79.45g 71.13g Cornmeal
Calories 370kcal 339kcal Cornmeal
Starch 73.3g g Cornmeal
Fructose 0.17g g Cornmeal
Sugar 1.61g g Wheat
Fiber 3.9g g Cornmeal
Calcium 3mg 34mg Wheat
Iron 4.36mg 3.52mg Cornmeal
Magnesium 32mg 144mg Wheat
Phosphorus 99mg 508mg Wheat
Potassium 142mg 431mg Wheat
Sodium 7mg 2mg Wheat
Zinc 0.66mg 4.16mg Wheat
Copper 0.076mg 0.553mg Wheat
Vitamin A 214IU 0IU Cornmeal
Vitamin E 0.12mg mg Cornmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.551mg 0.419mg Cornmeal
Vitamin B2 0.382mg 0.121mg Cornmeal
Vitamin B3 4.968mg 6.738mg Wheat
Vitamin B5 0.24mg 0.935mg Wheat
Vitamin B6 0.182mg 0.419mg Wheat
Folate 209µg 43µg Cornmeal
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Cornmeal
Tryptophan 0.038mg 0.176mg Wheat
Threonine 0.172mg 0.366mg Wheat
Isoleucine 0.242mg 0.533mg Wheat
Leucine 1.006mg 0.934mg Cornmeal
Lysine 0.105mg 0.303mg Wheat
Methionine 0.162mg 0.221mg Wheat
Phenylalanine 0.366mg 0.681mg Wheat
Valine 0.337mg 0.594mg Wheat
Histidine 0.172mg 0.322mg Wheat
Cholesterol 0mg 0mg
Trans Fat 0g g Wheat
Saturated Fat 0.22g 0.454g Cornmeal
Monounsaturated Fat 0.39g 0.344g Cornmeal
Polyunsaturated fat 0.828g 0.978g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Wheat
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
37
Wheat
Mineral Summary Score
36
Cornmeal
100
Wheat

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
82%
Wheat
Carbohydrates
79%
Cornmeal
71%
Wheat
Fats
8%
Cornmeal
11%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 1.61g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 18)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 0.234g)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.