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Crackers vs. Cornmeal — In-Depth Nutrition Comparison

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Differences between crackers and cornmeal

  • Crackers have more vitamin K, phosphorus, vitamin E, manganese, and calcium, while cornmeal has more folate, vitamin B1, and vitamin B6.
  • Crackers' daily need coverage for vitamin K is 58% higher.
  • Cornmeal contains 104 times less sodium than crackers. Crackers contain 726mg of sodium, while cornmeal contains 7mg.

The food types used in this comparison are Crackers, standard snack-type, regular and Cornmeal, degermed, enriched, yellow.

Infographic

Crackers vs Cornmeal 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Contains more CalciumCalcium +3900%
Contains more CopperCopper +36.8%
Contains more PhosphorusPhosphorus +150.5%
Contains more ManganeseManganese +182.2%
Contains more MagnesiumMagnesium +77.8%
Contains more PotassiumPotassium +20.3%
Contains more ZincZinc +34.7%
Contains less SodiumSodium -99%
Contains more SeleniumSelenium +56.7%
~equal in Iron ~4.36mg

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 Choline Choline 0% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
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 Choline Choline 0% 3.7% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
Contains more Vitamin EVitamin E +2425%
Contains more Vitamin B2Vitamin B2 +19.4%
Contains more Vitamin B5Vitamin B5 +73.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +11.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +32.5%
Contains more Vitamin B3Vitamin B3 +14.2%
Contains more Vitamin B6Vitamin B6 +188.9%
Contains more FolateFolate +127.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more FatsFats +1410.3%
Contains more OtherOther +388.2%
Contains more CarbsCarbs +29.6%
Contains more WaterWater +256.1%
~equal in Protein ~7.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
Contains more Mono. FatMonounsaturated fat +1580.3%
Contains more Poly. FatPolyunsaturated fat +1486.6%
Contains less Sat. FatSaturated fat -96%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
86% 12%
Starch: 49.69 g
Sucrose: 6.95 g
Glucose: 0.47 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0.48 g
Galactose: 0 g
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
Contains more SucroseSucrose +922.1%
Contains more FructoseFructose +70.6%
Contains more MaltoseMaltose +152.6%
Contains more StarchStarch +47.5%
Contains more GlucoseGlucose +19.1%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crackers Cornmeal DV% diff.
Polyunsaturated fat 13.137g 0.828g 82%
Vitamin K 69.3µg 0µg 58%
Fats 26.43g 1.75g 38%
Sodium 726mg 7mg 31%
Folate 92µg 209µg 29%
Saturated fat 5.562g 0.22g 24%
Phosphorus 248mg 99mg 21%
Vitamin E 3.03mg 0.12mg 19%
Monounsaturated fat 6.553g 0.39g 15%
Manganese 0.491mg 0.174mg 14%
Calcium 120mg 3mg 12%
Vitamin B1 0.416mg 0.551mg 11%
Starch 49.69g 73.3g 10%
Vitamin B6 0.063mg 0.182mg 9%
Calories 510kcal 370kcal 7%
Selenium 6.7µg 10.5µg 7%
Vitamin B2 0.456mg 0.382mg 6%
Carbs 61.3g 79.45g 6%
Fiber 2.3g 3.9g 6%
Vitamin B3 4.352mg 4.968mg 4%
Vitamin B5 0.417mg 0.24mg 4%
Iron 4.03mg 4.36mg 4%
Copper 0.104mg 0.076mg 3%
Magnesium 18mg 32mg 3%
Zinc 0.49mg 0.66mg 2%
Vitamin A 0µg 11µg 1%
Protein 6.64g 7.11g 1%
Potassium 118mg 142mg 1%
Net carbs 59g 75.55g N/A
Sugar 8.18g 1.61g N/A
Trans fat 1.076g 0g N/A
Choline 9.6mg 8.6mg 0%
Tryptophan 0.084mg 0.038mg 0%
Threonine 0.193mg 0.172mg 0%
Isoleucine 0.246mg 0.242mg 0%
Leucine 0.471mg 1.006mg 0%
Lysine 0.103mg 0.105mg 0%
Methionine 0.112mg 0.162mg 0%
Phenylalanine 0.331mg 0.366mg 0%
Valine 0.294mg 0.337mg 0%
Histidine 0.145mg 0.172mg 0%
Fructose 0.29g 0.17g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g 0g N/A
Omega-6 - Eicosadienoic acid 0.009g 0g N/A
Omega-6 - Linoleic acid 11.48g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crackers Cornmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
49%
Crackers
42%
Cornmeal
Minerals Daily Need Coverage Score
56%
Crackers
37%
Cornmeal

Comparison summary

Which food is lower in glycemic index?
Crackers
Crackers is lower in glycemic index (difference - 5)
Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 6.57g)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 719mg)
Which food is lower in Saturated fat?
Cornmeal
Cornmeal is lower in Saturated fat (difference - 5.342g)
Which food is cheaper?
Cornmeal
Cornmeal is cheaper (difference - $1)
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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/nutrients
  2. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.