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  6. Cornmeal vs. Whey

Cornmeal vs. Whey — In-Depth Nutrition Comparison

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What are the main differences between Cornmeal and Whey?

  • Cornmeal is richer in Iron, Folate, Vitamin B1, Vitamin B3, Vitamin B2, Selenium, Fiber, Vitamin B6, and Copper, yet Whey is richer in Vitamin B12.
  • Cornmeal's daily need coverage for Iron is 54% higher.

We used Cornmeal, degermed, enriched, yellow and Whey, sweet, fluid types in this comparison.

Infographic

Cornmeal vs Whey 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.
Cornmeal
Cornmeal
8
:
2
Whey
Whey
Contains more Iron +7166.7%
Contains more Magnesium +300%
Contains more Phosphorus +115.2%
Contains less Sodium -87%
Contains more Zinc +407.7%
Contains more Copper +1800%
Contains more Manganese +17300%
Contains more Selenium +452.6%
Contains more Calcium +1466.7%
Contains more Potassium +13.4%
Cornmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Whey
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 3% 6% 20% 15% 8% 4% 2% 1% 11%
Contains more Iron +7166.7%
Contains more Magnesium +300%
Contains more Phosphorus +115.2%
Contains less Sodium -87%
Contains more Zinc +407.7%
Contains more Copper +1800%
Contains more Manganese +17300%
Contains more Selenium +452.6%
Contains more Calcium +1466.7%
Contains more Potassium +13.4%

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.
Cornmeal
Cornmeal
8
:
3
Whey
Whey
Contains more Vitamin A +1683.3%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +1430.6%
Contains more Vitamin B2 +141.8%
Contains more Vitamin B3 +6613.5%
Contains more Vitamin B6 +487.1%
Contains more Folate +20800%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +59.6%
Contains more Vitamin B12 +∞%
Cornmeal
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%
Whey
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 1% 9% 37% 2% 23% 8% 1% 35% 0%
Contains more Vitamin A +1683.3%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +1430.6%
Contains more Vitamin B2 +141.8%
Contains more Vitamin B3 +6613.5%
Contains more Vitamin B6 +487.1%
Contains more Folate +20800%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +59.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cornmeal
Cornmeal
3
:
2
Whey
Whey
Contains more Protein +736.5%
Contains more Fats +386.1%
Contains more Carbs +1445.7%
Contains more Water +732.9%
Equal in Other - 0.53
Cornmeal
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Whey
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more Protein +736.5%
Contains more Fats +386.1%
Contains more Carbs +1445.7%
Contains more Water +732.9%
Equal in Other - 0.53

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cornmeal
Cornmeal
3
:
0
Whey
Whey
Contains more Monounsaturated Fat +290%
Contains more Polyunsaturated fat +7427.3%
Equal in Saturated Fat - 0.23
Cornmeal
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Whey
67% 29% 3%
Saturated Fat: 0.23 g
Monounsaturated Fat: 0.1 g
Polyunsaturated fat: 0.011 g
Contains more Monounsaturated Fat +290%
Contains more Polyunsaturated fat +7427.3%
Equal in Saturated Fat - 0.23

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cornmeal Whey
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Cornmeal Whey Opinion
Net carbs 75.55g 5.14g Cornmeal
Protein 7.11g 0.85g Cornmeal
Fats 1.75g 0.36g Cornmeal
Carbs 79.45g 5.14g Cornmeal
Calories 370kcal 27kcal Cornmeal
Starch 73.3g Cornmeal
Fructose 0.17g Cornmeal
Sugar 1.61g 5.14g Cornmeal
Fiber 3.9g 0g Cornmeal
Calcium 3mg 47mg Whey
Iron 4.36mg 0.06mg Cornmeal
Magnesium 32mg 8mg Cornmeal
Phosphorus 99mg 46mg Cornmeal
Potassium 142mg 161mg Whey
Sodium 7mg 54mg Cornmeal
Zinc 0.66mg 0.13mg Cornmeal
Copper 0.076mg 0.004mg Cornmeal
Manganese 0.174mg 0.001mg Cornmeal
Selenium 10.5µg 1.9µg Cornmeal
Vitamin A 214IU 12IU Cornmeal
Vitamin A RAE 11µg 3µg Cornmeal
Vitamin E 0.12mg 0mg Cornmeal
Vitamin C 0mg 0.1mg Whey
Vitamin B1 0.551mg 0.036mg Cornmeal
Vitamin B2 0.382mg 0.158mg Cornmeal
Vitamin B3 4.968mg 0.074mg Cornmeal
Vitamin B5 0.24mg 0.383mg Whey
Vitamin B6 0.182mg 0.031mg Cornmeal
Folate 209µg 1µg Cornmeal
Vitamin B12 0µg 0.28µg Whey
Tryptophan 0.038mg 0.013mg Cornmeal
Threonine 0.172mg 0.054mg Cornmeal
Isoleucine 0.242mg 0.047mg Cornmeal
Leucine 1.006mg 0.078mg Cornmeal
Lysine 0.105mg 0.068mg Cornmeal
Methionine 0.162mg 0.016mg Cornmeal
Phenylalanine 0.366mg 0.027mg Cornmeal
Valine 0.337mg 0.046mg Cornmeal
Histidine 0.172mg 0.016mg Cornmeal
Cholesterol 0mg 2mg Cornmeal
Saturated Fat 0.22g 0.23g Cornmeal
Monounsaturated Fat 0.39g 0.1g Cornmeal
Polyunsaturated fat 0.828g 0.011g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Whey
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
46%
Cornmeal
9%
Whey
Minerals Daily Need Coverage Score
37%
Cornmeal
8%
Whey

Comparison summary

Which food is lower in glycemic index?
Whey
Whey is lower in glycemic index (difference - 25)
Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 3.53g)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 47mg)
Which food is lower in Cholesterol?
Cornmeal
Cornmeal is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 0.01g)
Which food is cheaper?
Cornmeal
Cornmeal is cheaper (difference - $2.2)
Which food is richer in minerals?
Cornmeal
Cornmeal is relatively richer in minerals
Which food is richer in vitamins?
Cornmeal
Cornmeal is relatively richer in vitamins

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.