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Grape vs. Cornmeal — In-Depth Nutrition Comparison

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Summary of differences between grapes and cornmeal

  • Grapes have more manganese and vitamin K, while cornmeal has more folate, iron, vitamin B1, vitamin B3, vitamin B2, selenium, phosphorus, and fiber.
  • Cornmeal covers your daily need for folate, 51% more than grapes.
  • Grapes have a lower glycemic index. The glycemic index of grapes is 49, while the glycemic index of cornmeal is 68.

These are the specific foods used in this comparison Grapes, american type (slip skin), raw and Cornmeal, degermed, enriched, yellow.

Infographic

Grape 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.
Grape
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 4.2% 17% 11% 13% 1.1% 4.3% 0.26% 94% 0.55%
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 +366.7%
Contains more PotassiumPotassium +34.5%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +312.6%
Contains more MagnesiumMagnesium +540%
Contains more IronIron +1403.4%
Contains more CopperCopper +90%
Contains more ZincZinc +1550%
Contains more PhosphorusPhosphorus +890%
Contains more SeleniumSelenium +10400%

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.
Grape
3
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 13% 1.7% 3.8% 0% 23% 13% 5.6% 1.4% 25% 0% 37% 3% 3.1%
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 EVitamin E +58.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +120%
Contains more Vitamin B1Vitamin B1 +498.9%
Contains more Vitamin B2Vitamin B2 +570.2%
Contains more Vitamin B3Vitamin B3 +1556%
Contains more Vitamin B5Vitamin B5 +900%
Contains more Vitamin B6Vitamin B6 +65.5%
Contains more FolateFolate +5125%
Contains more CholineCholine +53.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape
2
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 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 +627.2%
Contains more OtherOther +11.8%
Contains more ProteinProtein +1028.6%
Contains more FatsFats +400%
Contains more CarbsCarbs +363.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape
1
50% 6% 44%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.102 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 -48.2%
Contains more Mono. FatMonounsaturated fat +2685.7%
Contains more Poly. FatPolyunsaturated fat +711.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Grape Cornmeal DV% diff.
Iron 0.29mg 4.36mg 51%
Folate 4µg 209µg 51%
Vitamin B1 0.092mg 0.551mg 38%
Starch 73.3g 30%
Vitamin B3 0.3mg 4.968mg 29%
Vitamin B2 0.057mg 0.382mg 25%
Manganese 0.718mg 0.174mg 24%
Carbs 17.15g 79.45g 21%
Selenium 0.1µg 10.5µg 19%
Calories 67kcal 370kcal 15%
Protein 0.63g 7.11g 13%
Phosphorus 10mg 99mg 13%
Vitamin K 14.6µg 0µg 12%
Fiber 0.9g 3.9g 12%
Zinc 0.04mg 0.66mg 6%
Vitamin B6 0.11mg 0.182mg 6%
Magnesium 5mg 32mg 6%
Polyunsaturated fat 0.102g 0.828g 5%
Copper 0.04mg 0.076mg 4%
Vitamin B5 0.024mg 0.24mg 4%
Vitamin C 4mg 0mg 4%
Fats 0.35g 1.75g 2%
Choline 5.6mg 8.6mg 1%
Monounsaturated fat 0.014g 0.39g 1%
Vitamin A 5µg 11µg 1%
Potassium 191mg 142mg 1%
Calcium 14mg 3mg 1%
Net carbs 16.25g 75.55g N/A
Sugar 16.25g 1.61g N/A
Sodium 2mg 7mg 0%
Vitamin E 0.19mg 0.12mg 0%
Saturated fat 0.114g 0.22g 0%
Tryptophan 0.003mg 0.038mg 0%
Threonine 0.017mg 0.172mg 0%
Isoleucine 0.005mg 0.242mg 0%
Leucine 0.013mg 1.006mg 0%
Lysine 0.014mg 0.105mg 0%
Methionine 0.021mg 0.162mg 0%
Phenylalanine 0.013mg 0.366mg 0%
Valine 0.017mg 0.337mg 0%
Histidine 0.023mg 0.172mg 0%
Fructose 0.17g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape 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
10%
Grape
42%
Cornmeal
Minerals Daily Need Coverage Score
15%
Grape
37%
Cornmeal

Comparison summary

Which food contains less Sodium?
Grape
Grape contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Grape
Grape is lower in Saturated fat (difference - 0.106g)
Which food is lower in glycemic index?
Grape
Grape is lower in glycemic index (difference - 19)
Which food is cheaper?
Grape
Grape is cheaper (difference - $0.9)
Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 14.64g)
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
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.