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  6. Corn raw vs. Cereal

Corn raw vs. Cereal — In-Depth Nutrition Comparison

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A recap on the differences between corn raw and cereal

  • Cereal is higher than corn raw in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, vitamin C, and manganese.
  • Cereal covers your daily vitamin B1 needs 511% more than corn raw.
  • The amount of sodium in corn raw is lower.
  • The glycemic index of corn raw is lower.

Food varieties used in this article are Corn, sweet, yellow, raw and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).

Infographic

Corn raw vs Cereal 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Cereal
Cereal
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Contains more MagnesiumMagnesium +94.7%
Contains more PotassiumPotassium +157.1%
Contains more PhosphorusPhosphorus +15.6%
Contains less SodiumSodium -98.1%
Contains more CalciumCalcium +400%
Contains more IronIron +6450%
Contains more CopperCopper +153.7%
Contains more ZincZinc +1552.2%
Contains more ManganeseManganese +384.7%
Contains more SeleniumSelenium +950%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 23% 0% 3% 1.4% 39% 13% 33% 43% 21% 0% 0.75% 32%
Cereal
Cereal
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 128% 0% 271% 1.6% 1572% 893% 555% 14% 1381% 0% 0% 0%
Contains more Vitamin B5Vitamin B5 +217.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +466.2%
Contains more Vitamin AVitamin A +8944.4%
Contains more Vitamin EVitamin E +14.3%
Contains more Vitamin B1Vitamin B1 +3956.8%
Contains more Vitamin B2Vitamin B2 +6936.4%
Contains more Vitamin B3Vitamin B3 +1573.4%
Contains more Vitamin B6Vitamin B6 +6336.6%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Corn raw Cereal DV% diff.
Vitamin B1 0.155mg 6.288mg 511%
Vitamin B6 0.093mg 5.986mg 453%
Iron 0.52mg 34.06mg 419%
Vitamin B2 0.055mg 3.87mg 293%
Vitamin B3 1.77mg 29.62mg 174%
Vitamin A 9µg 814µg 89%
Zinc 0.46mg 7.6mg 65%
Vitamin C 6.8mg 38.5mg 35%
Sodium 15mg 795mg 34%
Manganese 0.163mg 0.79mg 27%
Carbs 18.7g 86.85g 23%
Calories 86kcal 378kcal 15%
Folate 42µg 11%
Selenium 0.6µg 6.3µg 10%
Vitamin B5 0.717mg 0.226mg 10%
Copper 0.054mg 0.137mg 9%
Protein 3.27g 6.06g 6%
Potassium 270mg 105mg 5%
Magnesium 37mg 19mg 4%
Choline 23mg 4%
Fiber 2g 1.4g 2%
Starch 5.7g 2%
Phosphorus 89mg 77mg 2%
Fructose 1.94g 0.26g 2%
Calcium 2mg 10mg 1%
Monounsaturated fat 0.432g 0.204g 1%
Polyunsaturated fat 0.487g 0.354g 1%
Protein per 100 calories 3.8g 1.6g N/A
Calories per 10 g protein 263kcal 624kcal N/A
Weight per 100 calories 116g 26g N/A
Fats 1.35g 1.08g 0%
Net carbs 16.7g 85.45g N/A
Sugar 6.26g 10.35g N/A
Vitamin E 0.07mg 0.08mg 0%
Vitamin K 0.3µg 0µg 0%
Saturated fat 0.325g 0.26g 0%
Tryptophan 0.023mg 0.066mg 0%
Threonine 0.129mg 0.241mg 0%
Isoleucine 0.129mg 0.26mg 0%
Leucine 0.348mg 0.767mg 0%
Lysine 0.137mg 0.113mg 0%
Methionine 0.067mg 0.13mg 0%
Phenylalanine 0.15mg 0.365mg 0%
Valine 0.185mg 0.344mg 0%
Histidine 0.089mg 0.162mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Cereal
Cereal
3
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Contains more FatsFats +25%
Contains more WaterWater +1911.9%
Contains more ProteinProtein +85.3%
Contains more CarbsCarbs +364.4%
Contains more OtherOther +254%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Cereal
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
Contains more Mono. FatMonounsaturated fat +111.8%
Contains more Poly. FatPolyunsaturated fat +37.6%
Contains less Sat. FatSaturated fat -20%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Cereal
Cereal
2
94% 3% 3%
Starch: 0 g
Sucrose: 9.74 g
Glucose: 0.27 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0.09 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +1170.4%
Contains more FructoseFructose +646.2%
Contains more SucroseSucrose +994.4%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.