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Cornmeal vs Flour - In-Depth Nutrition Comparison

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Summary of differences between Cornmeal and Flour

  • Cornmeal has more Vitamin B6, and Folate, while Flour has more Selenium, Manganese, Vitamin B1, Vitamin B2, Copper, and Vitamin B3.
  • Flour covers your daily need of Selenium 43% more than Cornmeal.
  • Cornmeal contains 4 times more Vitamin B6 than Flour. While Cornmeal contains 0.182mg of Vitamin B6, Flour contains only 0.044mg.

These are the specific foods used in this comparison Cornmeal, degermed, enriched, yellow and Wheat flour, white, all-purpose, enriched, bleached.

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Cornmeal vs Flour 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
:
6
Flour
Contains more Potassium +32.7%
Contains more Magnesium +45.5%
Contains more Calcium +400%
Contains more Copper +89.5%
Contains less Sodium -71.4%
Equal in Iron - 4.64
Equal in Zinc - 0.7
Equal in Phosphorus - 108
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 1% 13% 23% 26% 19% 43% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 174% 5% 10% 16% 48% 20% 47% 1%
Contains more Potassium +32.7%
Contains more Magnesium +45.5%
Contains more Calcium +400%
Contains more Copper +89.5%
Contains less Sodium -71.4%
Equal in Iron - 4.64
Equal in Zinc - 0.7
Equal in Phosphorus - 108

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
:
5
Flour
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin B6 +313.6%
Contains more Folate +14.2%
Contains more Vitamin B1 +42.5%
Contains more Vitamin B2 +29.3%
Contains more Vitamin B3 +18.8%
Contains more Vitamin B5 +82.5%
Contains more Vitamin K +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 13% 3% 0% 138% 89% 94% 15% 42% 0% 0% 157%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 197% 114% 111% 27% 11% 0% 1% 138%
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin B6 +313.6%
Contains more Folate +14.2%
Contains more Vitamin B1 +42.5%
Contains more Vitamin B2 +29.3%
Contains more Vitamin B3 +18.8%
Contains more Vitamin B5 +82.5%
Contains more Vitamin K +∞%

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
50
Flour
Mineral Summary Score
36
Cornmeal
40
Flour

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
62%
Flour
Carbohydrates
79%
Cornmeal
76%
Flour
Fats
8%
Cornmeal
5%
Flour

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Flour
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 1.34g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.065g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $0.4)
Which food is lower in glycemic index?
Cornmeal
Cornmeal is lower in glycemic index (difference - 4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.

All nutrients comparison - raw data values

Nutrient Cornmeal Flour Opinion
Calories 370 364 Cornmeal
Protein 7.11 10.33 Flour
Fats 1.75 0.98 Cornmeal
Vitamin C 0 0
Carbs 79.45 76.31 Cornmeal
Cholesterol 0 0
Vitamin D 0 0
Iron 4.36 4.64 Flour
Calcium 3 15 Flour
Potassium 142 107 Cornmeal
Magnesium 32 22 Cornmeal
Sugar 1.61 0.27 Flour
Fiber 3.9 2.7 Cornmeal
Copper 0.076 0.144 Flour
Zinc 0.66 0.7 Flour
Starch 73.3 Cornmeal
Phosphorus 99 108 Flour
Sodium 7 2 Flour
Vitamin A 214 0 Cornmeal
Vitamin E 0.12 0.06 Cornmeal
Vitamin D 0 0
Vitamin B1 0.551 0.785 Flour
Vitamin B2 0.382 0.494 Flour
Vitamin B3 4.968 5.904 Flour
Vitamin B5 0.24 0.438 Flour
Vitamin B6 0.182 0.044 Cornmeal
Vitamin B12 0 0
Vitamin K 0 0.3 Flour
Folate 209 183 Cornmeal
Trans Fat 0 Flour
Saturated Fat 0.22 0.155 Flour
Monounsaturated Fat 0.39 0.087 Cornmeal
Polyunsaturated fat 0.828 0.413 Cornmeal
Tryptophan 0.038 0.127 Flour
Threonine 0.172 0.281 Flour
Isoleucine 0.242 0.357 Flour
Leucine 1.006 0.71 Cornmeal
Lysine 0.105 0.228 Flour
Methionine 0.162 0.183 Flour
Phenylalanine 0.366 0.52 Flour
Valine 0.337 0.415 Flour
Histidine 0.172 0.23 Flour
Fructose 0.17 Cornmeal

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.