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  6. Cornmeal vs. White Bread

Cornmeal vs. White Bread — In-Depth Nutrition Comparison

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Differences between Cornmeal and White Bread

  • Cornmeal has more Folate, Vitamin B2, Iron, and Vitamin B6, while White Bread has more Selenium, Manganese, Calcium, and Vitamin B5.
  • Cornmeal's daily need coverage for Folate is 25% higher.
  • White Bread contains 2 times less Vitamin B6 than Cornmeal. Cornmeal contains 0.182mg of Vitamin B6, while White Bread contains 0.087mg.
  • The amount of Sodium in Cornmeal is lower.

The food types used in this comparison are Cornmeal, degermed, enriched, yellow and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Cornmeal vs White Bread 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
5
:
5
White Bread
White Bread
Contains more Iron +20.8%
Contains more Magnesium +39.1%
Contains more Potassium +12.7%
Contains less Sodium -98.6%
Contains more Calcium +4700%
Contains more Zinc +12.1%
Contains more Copper +32.9%
Contains more Manganese +208%
Contains more Selenium +109.5%
Equal in Phosphorus - 98
Cornmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Contains more Iron +20.8%
Contains more Magnesium +39.1%
Contains more Potassium +12.7%
Contains less Sodium -98.6%
Contains more Calcium +4700%
Contains more Zinc +12.1%
Contains more Copper +32.9%
Contains more Manganese +208%
Contains more Selenium +109.5%
Equal in Phosphorus - 98

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
6
:
3
White Bread
White Bread
Contains more Vitamin A +21300%
Contains more Vitamin B2 +57.2%
Contains more Vitamin B6 +109.2%
Contains more Folate +88.3%
Contains more Vitamin E +83.3%
Contains more Vitamin B5 +123.3%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.533
Equal in Vitamin B3 - 4.78
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%
White Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 134% 57% 90% 33% 21% 84% 0% 1%
Contains more Vitamin A +21300%
Contains more Vitamin B2 +57.2%
Contains more Vitamin B6 +109.2%
Contains more Folate +88.3%
Contains more Vitamin E +83.3%
Contains more Vitamin B5 +123.3%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.533
Equal in Vitamin B3 - 4.78

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cornmeal
Cornmeal
1
:
4
White Bread
White Bread
Contains more Carbs +60.8%
Contains more Protein +24.5%
Contains more Fats +90.3%
Contains more Water +225.8%
Contains more Other +288.2%
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
White Bread
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more Carbs +60.8%
Contains more Protein +24.5%
Contains more Fats +90.3%
Contains more Water +225.8%
Contains more Other +288.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cornmeal
Cornmeal
1
:
2
White Bread
White Bread
Contains less Saturated Fat -68.5%
Contains more Monounsaturated Fat +53.6%
Contains more Polyunsaturated fat +93.5%
Cornmeal
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
Contains less Saturated Fat -68.5%
Contains more Monounsaturated Fat +53.6%
Contains more Polyunsaturated fat +93.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cornmeal
Cornmeal
2
:
3
White Bread
White Bread
Contains more Starch +97.2%
Contains more Sucrose +∞%
Contains more Glucose +180.4%
Contains more Fructose +1329.4%
Contains more Maltose +778.9%
Cornmeal
98%
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
White Bread
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 g
Contains more Starch +97.2%
Contains more Sucrose +∞%
Contains more Glucose +180.4%
Contains more Fructose +1329.4%
Contains more Maltose +778.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cornmeal White Bread Opinion
Net carbs 75.55g 46.72g Cornmeal
Protein 7.11g 8.85g White Bread
Fats 1.75g 3.33g White Bread
Carbs 79.45g 49.42g Cornmeal
Calories 370kcal 266kcal Cornmeal
Starch 73.3g 37.17g Cornmeal
Fructose 0.17g 2.43g White Bread
Sugar 1.61g 5.67g Cornmeal
Fiber 3.9g 2.7g Cornmeal
Calcium 3mg 144mg White Bread
Iron 4.36mg 3.61mg Cornmeal
Magnesium 32mg 23mg Cornmeal
Phosphorus 99mg 98mg Cornmeal
Potassium 142mg 126mg Cornmeal
Sodium 7mg 490mg Cornmeal
Zinc 0.66mg 0.74mg White Bread
Copper 0.076mg 0.101mg White Bread
Manganese 0.174mg 0.536mg White Bread
Selenium 10.5µg 22µg White Bread
Vitamin A 214IU 1IU Cornmeal
Vitamin A RAE 11µg 0µg Cornmeal
Vitamin E 0.12mg 0.22mg White Bread
Vitamin B1 0.551mg 0.533mg Cornmeal
Vitamin B2 0.382mg 0.243mg Cornmeal
Vitamin B3 4.968mg 4.78mg Cornmeal
Vitamin B5 0.24mg 0.536mg White Bread
Vitamin B6 0.182mg 0.087mg Cornmeal
Folate 209µg 111µg Cornmeal
Vitamin K 0µg 0.2µg White Bread
Tryptophan 0.038mg Cornmeal
Threonine 0.172mg Cornmeal
Isoleucine 0.242mg Cornmeal
Leucine 1.006mg Cornmeal
Lysine 0.105mg Cornmeal
Methionine 0.162mg Cornmeal
Phenylalanine 0.366mg Cornmeal
Valine 0.337mg Cornmeal
Histidine 0.172mg Cornmeal
Trans Fat 0g 0.027g Cornmeal
Saturated Fat 0.22g 0.698g Cornmeal
Omega-3 - EPA 0g 0.001g White Bread
Monounsaturated Fat 0.39g 0.599g White Bread
Polyunsaturated fat 0.828g 1.602g White Bread
Omega-6 - Eicosadienoic acid 0g 0.002g White Bread
Omega-3 - ALA 0.166g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal White Bread
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
35%
White Bread
Minerals Daily Need Coverage Score
37%
Cornmeal
56%
White Bread

Comparison summary

Which food is cheaper?
White Bread
White Bread is cheaper (difference - $1.4)
Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 4.06g)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 483mg)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 0.478g)
Which food is lower in glycemic index?
Cornmeal
Cornmeal is lower in glycemic index (difference - 5)
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.

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. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.