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Corn raw vs. Cornmeal — In-Depth Nutrition Comparison

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How are Corn raw and Cornmeal different?

  • Corn raw is higher in Vitamin B5, and Vitamin C, however, Cornmeal is richer in Iron, Folate, Vitamin B1, Vitamin B2, Vitamin B3, Selenium, Fiber, and Vitamin B6.
  • Daily need coverage for Iron from Cornmeal is 48% higher.

Corn, sweet, yellow, raw and Cornmeal, degermed, enriched, yellow are the varieties used in this article.

Infographic

Corn raw 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.
Contains more Magnesium +15.6%
Contains more Potassium +90.1%
Contains more Calcium +50%
Contains more Iron +738.5%
Contains more Phosphorus +11.2%
Contains less Sodium -53.3%
Contains more Zinc +43.5%
Contains more Copper +40.7%
Contains more Selenium +1650%
Equal in Manganese - 0.174
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Contains more Magnesium +15.6%
Contains more Potassium +90.1%
Contains more Calcium +50%
Contains more Iron +738.5%
Contains more Phosphorus +11.2%
Contains less Sodium -53.3%
Contains more Zinc +43.5%
Contains more Copper +40.7%
Contains more Selenium +1650%
Equal in Manganese - 0.174

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.
:
Contains more Vitamin C +∞%
Contains more Vitamin B5 +198.8%
Contains more Choline +167.4%
Contains more Vitamin K +∞%
Contains more Vitamin A +14.4%
Contains more Vitamin E +71.4%
Contains more Vitamin B1 +255.5%
Contains more Vitamin B2 +594.5%
Contains more Vitamin B3 +180.7%
Contains more Vitamin B6 +95.7%
Contains more Folate +397.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 13% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 5% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +198.8%
Contains more Choline +167.4%
Contains more Vitamin K +∞%
Contains more Vitamin A +14.4%
Contains more Vitamin E +71.4%
Contains more Vitamin B1 +255.5%
Contains more Vitamin B2 +594.5%
Contains more Vitamin B3 +180.7%
Contains more Vitamin B6 +95.7%
Contains more Folate +397.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +580.2%
Contains more Other +23.5%
Contains more Protein +117.4%
Contains more Fats +29.6%
Contains more Carbs +324.9%
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 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 Water +580.2%
Contains more Other +23.5%
Contains more Protein +117.4%
Contains more Fats +29.6%
Contains more Carbs +324.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +10.8%
Contains less Saturated Fat -32.3%
Contains more Polyunsaturated fat +70%
Equal in Monounsaturated Fat - 0.39
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Contains more Monounsaturated Fat +10.8%
Contains less Saturated Fat -32.3%
Contains more Polyunsaturated fat +70%
Equal in Monounsaturated Fat - 0.39

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +30.9%
Contains more Glucose +512.5%
Contains more Fructose +1041.2%
Contains more Starch +1186%
Contains more Maltose +∞%
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
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 Sucrose +30.9%
Contains more Glucose +512.5%
Contains more Fructose +1041.2%
Contains more Starch +1186%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Corn raw Cornmeal Opinion
Net carbs 16.7g 75.55g Cornmeal
Protein 3.27g 7.11g Cornmeal
Fats 1.35g 1.75g Cornmeal
Carbs 18.7g 79.45g Cornmeal
Calories 86kcal 370kcal Cornmeal
Starch 5.7g 73.3g Cornmeal
Fructose 1.94g 0.17g Corn raw
Sugar 6.26g 1.61g Cornmeal
Fiber 2g 3.9g Cornmeal
Calcium 2mg 3mg Cornmeal
Iron 0.52mg 4.36mg Cornmeal
Magnesium 37mg 32mg Corn raw
Phosphorus 89mg 99mg Cornmeal
Potassium 270mg 142mg Corn raw
Sodium 15mg 7mg Cornmeal
Zinc 0.46mg 0.66mg Cornmeal
Copper 0.054mg 0.076mg Cornmeal
Manganese 0.163mg 0.174mg Cornmeal
Selenium 0.6µg 10.5µg Cornmeal
Vitamin A 187IU 214IU Cornmeal
Vitamin A RAE 9µg 11µg Cornmeal
Vitamin E 0.07mg 0.12mg Cornmeal
Vitamin C 6.8mg 0mg Corn raw
Vitamin B1 0.155mg 0.551mg Cornmeal
Vitamin B2 0.055mg 0.382mg Cornmeal
Vitamin B3 1.77mg 4.968mg Cornmeal
Vitamin B5 0.717mg 0.24mg Corn raw
Vitamin B6 0.093mg 0.182mg Cornmeal
Folate 42µg 209µg Cornmeal
Choline 23mg 8.6mg Corn raw
Vitamin K 0.3µg 0µg Corn raw
Tryptophan 0.023mg 0.038mg Cornmeal
Threonine 0.129mg 0.172mg Cornmeal
Isoleucine 0.129mg 0.242mg Cornmeal
Leucine 0.348mg 1.006mg Cornmeal
Lysine 0.137mg 0.105mg Corn raw
Methionine 0.067mg 0.162mg Cornmeal
Phenylalanine 0.15mg 0.366mg Cornmeal
Valine 0.185mg 0.337mg Cornmeal
Histidine 0.089mg 0.172mg Cornmeal
Saturated Fat 0.325g 0.22g Cornmeal
Monounsaturated Fat 0.432g 0.39g Corn raw
Polyunsaturated fat 0.487g 0.828g Cornmeal
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn raw Cornmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
18%
Corn raw
42%
Cornmeal
Minerals Daily Need Coverage Score
17%
Corn raw
37%
Cornmeal

Comparison summary

Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 4.65g)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 0.105g)
Which food is richer in minerals?
Cornmeal
Cornmeal is relatively richer in minerals
Which food is lower in glycemic index?
Corn raw
Corn raw is lower in glycemic index (difference - 16)
Which food is cheaper?
Corn raw
Corn raw is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.