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  6. Cornmeal, whole-grain, yellow vs. Rye flour, dark

Cornmeal, whole-grain, yellow vs. Rye flour, dark — In-Depth Nutrition Comparison

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Summary of differences between cornmeal, whole-grain, yellow and rye flour, dark

  • The amount of manganese, fiber, copper, phosphorus, zinc, vitamin B5, iron, vitamin E, potassium, and vitamin B6 in rye flour, dark is higher than in cornmeal, whole-grain, yellow.
  • Rye flour, dark covers your daily need for manganese, 242% more than cornmeal, whole-grain, yellow.

These are the specific foods used in this comparison Cornmeal, whole-grain, yellow and Rye flour, dark.

Infographic

Cornmeal, whole-grain, yellow vs Rye flour, dark 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 91% 1.8% 25% 129% 64% 50% 103% 4.6% 65% 85%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 11% 63% 186% 187% 137% 214% 0.26% 791% 98%
Contains more MagnesiumMagnesium +26%
Contains more CalciumCalcium +516.7%
Contains more PotassiumPotassium +149.8%
Contains more IronIron +44.1%
Contains more CopperCopper +190.2%
Contains more ZincZinc +176.9%
Contains more PhosphorusPhosphorus +107.1%
Contains less SodiumSodium -94.3%
Contains more ManganeseManganese +1117.3%
Contains more SeleniumSelenium +16.1%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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% 3.7% 8.4% 0% 96% 46% 68% 26% 70% 0% 0.75% 19%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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% 0.33% 55% 0% 79% 58% 80% 87% 102% 0% 15% 25%
Contains more Vitamin AVitamin A +1000%
Contains more Vitamin B1Vitamin B1 +21.8%
Contains more Vitamin EVitamin E +550%
Contains more Vitamin B2Vitamin B2 +24.9%
Contains more Vitamin B3Vitamin B3 +17.6%
Contains more Vitamin B5Vitamin B5 +242.6%
Contains more Vitamin B6Vitamin B6 +45.7%
Contains more Vitamin KVitamin K +1866.7%
Contains more FolateFolate +32%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cornmeal, whole-grain, yellow Rye flour, dark DV% diff.
Manganese 0.498mg 6.062mg 242%
Fiber 7.3g 23.8g 66%
Copper 0.193mg 0.56mg 41%
Phosphorus 241mg 499mg 37%
Zinc 1.82mg 5.04mg 29%
Vitamin B5 0.425mg 1.456mg 21%
Iron 3.45mg 4.97mg 19%
Protein 8.12g 15.91g 16%
Vitamin E 0.42mg 2.73mg 15%
Potassium 287mg 717mg 13%
Vitamin B6 0.304mg 0.443mg 11%
Magnesium 127mg 160mg 8%
Vitamin B1 0.385mg 0.316mg 6%
Selenium 15.5µg 18µg 5%
Vitamin K 0.3µg 5.9µg 5%
Vitamin B2 0.201mg 0.251mg 4%
Vitamin B3 3.632mg 4.27mg 4%
Polyunsaturated fat 1.638g 1.046g 4%
Carbs 76.89g 68.63g 3%
Calcium 6mg 37mg 3%
Calories 362kcal 325kcal 2%
Fats 3.59g 2.22g 2%
Folate 25µg 33µg 2%
Choline 21.6mg 30.4mg 2%
Monounsaturated fat 0.948g 0.284g 2%
Sodium 35mg 2mg 1%
Vitamin A 11µg 1µg 1%
Saturated fat 0.505g 0.269g 1%
Net carbs 69.59g 44.83g N/A
Sugar 0.64g 2.31g N/A
Tryptophan 0.057mg 0.18mg 0%
Threonine 0.305mg 0.49mg 0%
Isoleucine 0.291mg 0.353mg 0%
Leucine 0.996mg 0.857mg 0%
Lysine 0.228mg 0.338mg 0%
Methionine 0.17mg 0.199mg 0%
Phenylalanine 0.399mg 0.646mg 0%
Valine 0.411mg 0.498mg 0%
Histidine 0.248mg 0.233mg 0%
Fructose 0.23g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 4% 77% 10%
Protein: 8.12 g
Fats: 3.59 g
Carbs: 76.89 g
Water: 10.26 g
Other: 1.14 g
16% 2% 69% 11% 2%
Protein: 15.91 g
Fats: 2.22 g
Carbs: 68.63 g
Water: 10.75 g
Other: 2.49 g
Contains more FatsFats +61.7%
Contains more CarbsCarbs +12%
Contains more ProteinProtein +95.9%
Contains more OtherOther +118.4%
~equal in Water ~10.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 31% 53%
Saturated fat: Sat. Fat 0.505 g
Monounsaturated fat: Mono. Fat 0.948 g
Polyunsaturated fat: Poly. Fat 1.638 g
17% 18% 65%
Saturated fat: Sat. Fat 0.269 g
Monounsaturated fat: Mono. Fat 0.284 g
Polyunsaturated fat: Poly. Fat 1.046 g
Contains more Mono. FatMonounsaturated fat +233.8%
Contains more Poly. FatPolyunsaturated fat +56.6%
Contains less Sat. FatSaturated fat -46.7%

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, whole-grain, yellow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169697/nutrients
  2. Rye flour, dark - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168885/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.