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 for selenium, 143% more than cornmeal.
- Cornmeal contains 5 times more folate than wheat . Cornmeal contains 209µg of folate, while wheat contains 43µg.
- Cornmeal has a higher glycemic index (68) than wheat (50).
Cornmeal, degermed, enriched, yellow and Wheat, durum types were 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 more IronIron | +23.9% |
| Contains more MagnesiumMagnesium | +350% |
| Contains more CalciumCalcium | +1033.3% |
| Contains more PotassiumPotassium | +203.5% |
| Contains more CopperCopper | +627.6% |
| Contains more ZincZinc | +530.3% |
| Contains more PhosphorusPhosphorus | +413.1% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +1631% |
| Contains more SeleniumSelenium | +751.4% |
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 | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +31.5% |
| Contains more Vitamin B2Vitamin B2 | +215.7% |
| Contains more FolateFolate | +386% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +35.6% |
| Contains more Vitamin B5Vitamin B5 | +289.6% |
| Contains more Vitamin B6Vitamin B6 | +130.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 10.5µg | 89.4µg | 143% |
| Manganese | 0.174mg | 3.012mg | 123% |
| Phosphorus | 99mg | 508mg | 58% |
| Copper | 0.076mg | 0.553mg | 53% |
| Folate | 209µg | 43µg | 42% |
| Zinc | 0.66mg | 4.16mg | 32% |
| Starch | 73.3g | 30% | |
| Magnesium | 32mg | 144mg | 27% |
| Vitamin B2 | 0.382mg | 0.121mg | 20% |
| Vitamin B6 | 0.182mg | 0.419mg | 18% |
| Fiber | 3.9g | 16% | |
| Vitamin B5 | 0.24mg | 0.935mg | 14% |
| Protein | 7.11g | 13.68g | 13% |
| Iron | 4.36mg | 3.52mg | 11% |
| Vitamin B3 | 4.968mg | 6.738mg | 11% |
| Vitamin B1 | 0.551mg | 0.419mg | 11% |
| Potassium | 142mg | 431mg | 9% |
| Calcium | 3mg | 34mg | 3% |
| Carbs | 79.45g | 71.13g | 3% |
| Choline | 8.6mg | 2% | |
| Calories | 370kcal | 339kcal | 2% |
| Vitamin E | 0.12mg | 1% | |
| Vitamin A | 11µg | 0µg | 1% |
| Fats | 1.75g | 2.47g | 1% |
| Saturated fat | 0.22g | 0.454g | 1% |
| Polyunsaturated fat | 0.828g | 0.978g | 1% |
| Net carbs | 75.55g | 71.13g | N/A |
| Sugar | 1.61g | N/A | |
| Sodium | 7mg | 2mg | 0% |
| Monounsaturated fat | 0.39g | 0.344g | 0% |
| Tryptophan | 0.038mg | 0.176mg | 0% |
| Threonine | 0.172mg | 0.366mg | 0% |
| Isoleucine | 0.242mg | 0.533mg | 0% |
| Leucine | 1.006mg | 0.934mg | 0% |
| Lysine | 0.105mg | 0.303mg | 0% |
| Methionine | 0.162mg | 0.221mg | 0% |
| Phenylalanine | 0.366mg | 0.681mg | 0% |
| Valine | 0.337mg | 0.594mg | 0% |
| Histidine | 0.172mg | 0.322mg | 0% |
| Fructose | 0.17g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +11.7% |
| Contains more ProteinProtein | +92.4% |
| Contains more FatsFats | +41.1% |
| Contains more OtherOther | +249% |
~equal in
Water
~10.94g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -51.5% |
| Contains more Mono. FatMonounsaturated fat | +13.4% |
| Contains more Poly. FatPolyunsaturated fat | +18.1% |