Cornmeal vs. Wheat flour, whole-grain — In-Depth Nutrition Comparison
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Important differences between cornmeal and wheat flour, whole-grain
- Cornmeal has more folate and vitamin B2; however, wheat flour, whole-grain is richer in manganese, selenium, copper, phosphorus, fiber, magnesium, zinc, and vitamin B6.
- Wheat flour, whole-grain's daily need coverage for manganese is 169% more.
- Cornmeal contains 5 times more folate than wheat flour, whole-grain. Cornmeal contains 209µg of folate, while wheat flour, whole-grain contains 44µg.
The food varieties used in the comparison are Cornmeal, degermed, enriched, yellow and Wheat flour, whole-grain.
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 | +21.1% |
| Contains more MagnesiumMagnesium | +328.1% |
| Contains more CalciumCalcium | +1033.3% |
| Contains more PotassiumPotassium | +155.6% |
| Contains more CopperCopper | +439.5% |
| Contains more ZincZinc | +293.9% |
| Contains more PhosphorusPhosphorus | +260.6% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +2237.4% |
| Contains more SeleniumSelenium | +488.6% |
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 B2Vitamin B2 | +131.5% |
| Contains more FolateFolate | +375% |
| Contains more Vitamin EVitamin E | +491.7% |
| Contains more Vitamin B5Vitamin B5 | +151.3% |
| Contains more Vitamin B6Vitamin B6 | +123.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +262.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.174mg | 4.067mg | 169% |
| Selenium | 10.5µg | 61.8µg | 93% |
| Folate | 209µg | 44µg | 41% |
| Phosphorus | 99mg | 357mg | 37% |
| Copper | 0.076mg | 0.41mg | 37% |
| Fiber | 3.9g | 10.7g | 27% |
| Magnesium | 32mg | 137mg | 25% |
| Zinc | 0.66mg | 2.6mg | 18% |
| Vitamin B2 | 0.382mg | 0.165mg | 17% |
| Vitamin B6 | 0.182mg | 0.407mg | 17% |
| Protein | 7.11g | 13.21g | 12% |
| Iron | 4.36mg | 3.6mg | 10% |
| Potassium | 142mg | 363mg | 7% |
| Vitamin B5 | 0.24mg | 0.603mg | 7% |
| Starch | 73.3g | 57.77g | 6% |
| Vitamin E | 0.12mg | 0.71mg | 4% |
| Choline | 8.6mg | 31.2mg | 4% |
| Vitamin B1 | 0.551mg | 0.502mg | 4% |
| Calcium | 3mg | 34mg | 3% |
| Vitamin K | 0µg | 1.9µg | 2% |
| Polyunsaturated fat | 0.828g | 1.167g | 2% |
| Calories | 370kcal | 340kcal | 2% |
| Carbs | 79.45g | 71.97g | 2% |
| Vitamin A | 11µg | 0µg | 1% |
| Saturated fat | 0.22g | 0.43g | 1% |
| Fats | 1.75g | 2.5g | 1% |
| Net carbs | 75.55g | 61.27g | N/A |
| Sugar | 1.61g | 0.41g | N/A |
| Sodium | 7mg | 2mg | 0% |
| Vitamin B3 | 4.968mg | 4.957mg | 0% |
| Monounsaturated fat | 0.39g | 0.283g | 0% |
| Tryptophan | 0.038mg | 0.174mg | 0% |
| Threonine | 0.172mg | 0.367mg | 0% |
| Isoleucine | 0.242mg | 0.443mg | 0% |
| Leucine | 1.006mg | 0.898mg | 0% |
| Lysine | 0.105mg | 0.359mg | 0% |
| Methionine | 0.162mg | 0.228mg | 0% |
| Phenylalanine | 0.366mg | 0.682mg | 0% |
| Valine | 0.337mg | 0.564mg | 0% |
| Histidine | 0.172mg | 0.357mg | 0% |
| Fructose | 0.17g | 0.05g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.11 g
Fats:
1.75 g
Carbs:
79.45 g
Water:
11.18 g
Other:
0.51 g
Protein:
13.21 g
Fats:
2.5 g
Carbs:
71.97 g
Water:
10.74 g
Other:
1.58 g
| Contains more ProteinProtein | +85.8% |
| Contains more FatsFats | +42.9% |
| Contains more OtherOther | +209.8% |
~equal in
Carbs
~71.97g
~equal in
Water
~10.74g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.22 g
Monounsaturated fat:
Mono. Fat
0.39 g
Polyunsaturated fat:
Poly. Fat
0.828 g
Saturated fat:
Sat. Fat
0.43 g
Monounsaturated fat:
Mono. Fat
0.283 g
Polyunsaturated fat:
Poly. Fat
1.167 g
| Contains less Sat. FatSaturated fat | -48.8% |
| Contains more Mono. FatMonounsaturated fat | +37.8% |
| Contains more Poly. FatPolyunsaturated fat | +40.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
73.3 g
Sucrose:
0.68 g
Glucose:
0.56 g
Fructose:
0.17 g
Lactose:
0 g
Maltose:
0.19 g
Galactose:
0 g
Starch:
57.77 g
Sucrose:
0.36 g
Glucose:
0 g
Fructose:
0.05 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +26.9% |
| Contains more SucroseSucrose | +88.9% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +240% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g