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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 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

Cornmeal vs Wheat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 3.7% 2.4% 138% 88% 93% 14% 42% 0% 0% 157%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32%
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 Vitamin B3Vitamin B3 +35.6%
Contains more Vitamin B5Vitamin B5 +289.6%
Contains more Vitamin B6Vitamin B6 +130.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Cornmeal Wheat 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 B1 0.551mg 0.419mg 11%
Vitamin B3 4.968mg 6.738mg 11%
Potassium 142mg 431mg 9%
Carbs 79.45g 71.13g 3%
Calcium 3mg 34mg 3%
Calories 370kcal 339kcal 2%
Choline 8.6mg 2%
Fats 1.75g 2.47g 1%
Vitamin A 11µg 0µg 1%
Vitamin E 0.12mg 1%
Saturated fat 0.22g 0.454g 1%
Polyunsaturated fat 0.828g 0.978g 1%
Protein per 100 calories 1.9g 4g N/A
Calories per 10 g protein 520kcal 248kcal N/A
Weight per 100 calories 27g 29g N/A
Unsaturated / Saturated Fat ratio 5.5 2.9 N/A
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
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
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
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -51.5%
Contains more Mono. FatMonounsaturated fat +13.4%
Contains more Poly. FatPolyunsaturated fat +18.1%

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. 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.