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Fruit salad vs. Cornmeal — In-Depth Nutrition Comparison

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A recap on differences between fruit salad and cornmeal

  • Fruit salad has more vitamin A; however, cornmeal is higher in folate, iron, vitamin B1, vitamin B3, vitamin B2, phosphorus, vitamin B6, fiber, and magnesium.
  • Cornmeal covers your daily folate needs 52% more than fruit salad.
  • Cornmeal contains 3 times less vitamin A than fruit salad. Fruit salad contains 600IU of vitamin A, while cornmeal contains 214IU.
  • The glycemic index of cornmeal is higher.

Food varieties used in this article are Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids and Cornmeal, degermed, enriched, yellow.

Infographic

Fruit salad vs Cornmeal 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
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 +266.7%
Contains less SodiumSodium -28.6%
Contains more MagnesiumMagnesium +300%
Contains more PotassiumPotassium +22.4%
Contains more IronIron +1644%
Contains more CopperCopper +52%
Contains more ZincZinc +371.4%
Contains more PhosphorusPhosphorus +607.1%
Contains more ManganeseManganese +15.2%

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +172.7%
Contains more Vitamin B1Vitamin B1 +4909.1%
Contains more Vitamin B2Vitamin B2 +2628.6%
Contains more Vitamin B3Vitamin B3 +1295.5%
Contains more Vitamin B5Vitamin B5 +352.8%
Contains more Vitamin B6Vitamin B6 +574.1%
Contains more FolateFolate +6866.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Fruit salad Cornmeal DV% diff.
Folate 3µg 209µg 52%
Iron 0.25mg 4.36mg 51%
Vitamin B1 0.011mg 0.551mg 45%
Starch 73.3g 30%
Vitamin B3 0.356mg 4.968mg 29%
Vitamin B2 0.014mg 0.382mg 28%
Carbs 13.05g 79.45g 22%
Selenium 10.5µg 19%
Calories 50kcal 370kcal 16%
Protein 0.51g 7.11g 13%
Vitamin B6 0.027mg 0.182mg 12%
Fiber 1g 3.9g 12%
Phosphorus 14mg 99mg 12%
Magnesium 8mg 32mg 6%
Zinc 0.14mg 0.66mg 5%
Polyunsaturated fat 0.011g 0.828g 5%
Vitamin B5 0.053mg 0.24mg 4%
Vitamin C 3.3mg 0mg 4%
Copper 0.05mg 0.076mg 3%
Fats 0.03g 1.75g 3%
Vitamin A 30µg 11µg 2%
Choline 8.6mg 2%
Monounsaturated fat 0.005g 0.39g 1%
Saturated fat 0.004g 0.22g 1%
Potassium 116mg 142mg 1%
Manganese 0.151mg 0.174mg 1%
Vitamin E 0.12mg 1%
Calcium 11mg 3mg 1%
Net carbs 12.05g 75.55g N/A
Sugar 1.61g N/A
Sodium 5mg 7mg 0%
Tryptophan 0.038mg 0%
Threonine 0.172mg 0%
Isoleucine 0.242mg 0%
Leucine 1.006mg 0%
Lysine 0.105mg 0%
Methionine 0.162mg 0%
Phenylalanine 0.366mg 0%
Valine 0.337mg 0%
Histidine 0.172mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 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 WaterWater +670.6%
Contains more ProteinProtein +1294.1%
Contains more FatsFats +5733.3%
Contains more CarbsCarbs +508.8%
Contains more OtherOther +96.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 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 less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +7700%
Contains more Poly. FatPolyunsaturated fat +7427.3%

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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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.