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  6. Corn raw vs. Flour

Corn raw vs. Flour — In-Depth Nutrition Comparison

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How are corn raw and flour different?

  • Corn raw is richer in vitamin C and vitamin B5, while flour is higher in selenium, vitamin B1, iron, folate, vitamin B2, vitamin B3, manganese, and copper.
  • Flour covers your daily need for selenium, 61% more than corn raw.
  • Flour has a higher glycemic index (72) than corn raw (52).

Corn, sweet, yellow, raw and Wheat flour, white, all-purpose, enriched, bleached types were used in this article.

Infographic

Corn raw vs Flour 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%
Flour
Flour
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +68.2%
Contains more PotassiumPotassium +152.3%
Contains more CalciumCalcium +650%
Contains more IronIron +792.3%
Contains more CopperCopper +166.7%
Contains more ZincZinc +52.2%
Contains more PhosphorusPhosphorus +21.3%
Contains less SodiumSodium -86.7%
Contains more ManganeseManganese +318.4%
Contains more SeleniumSelenium +5550%

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%
Flour
Flour
4
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 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +16.7%
Contains more Vitamin B5Vitamin B5 +63.7%
Contains more Vitamin B6Vitamin B6 +111.4%
Contains more Vitamin B1Vitamin B1 +406.5%
Contains more Vitamin B2Vitamin B2 +798.2%
Contains more Vitamin B3Vitamin B3 +233.6%
Contains more FolateFolate +335.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.3µg

All nutrients comparison - raw data values

Nutrient Corn raw Flour DV% diff.
Selenium 0.6µg 33.9µg 61%
Vitamin B1 0.155mg 0.785mg 53%
Iron 0.52mg 4.64mg 52%
Folate 42µg 183µg 35%
Vitamin B2 0.055mg 0.494mg 34%
Vitamin B3 1.77mg 5.904mg 26%
Manganese 0.163mg 0.682mg 23%
Carbs 18.7g 76.31g 19%
Calories 86kcal 364kcal 14%
Protein 3.27g 10.33g 14%
Copper 0.054mg 0.144mg 10%
Vitamin C 6.8mg 0mg 8%
Vitamin B5 0.717mg 0.438mg 6%
Potassium 270mg 107mg 5%
Magnesium 37mg 22mg 4%
Vitamin B6 0.093mg 0.044mg 4%
Fiber 2g 2.7g 3%
Phosphorus 89mg 108mg 3%
Zinc 0.46mg 0.7mg 2%
Starch 5.7g 2%
Choline 23mg 10.4mg 2%
Fructose 1.94g 2%
Fats 1.35g 0.98g 1%
Calcium 2mg 15mg 1%
Sodium 15mg 2mg 1%
Vitamin A 9µg 0µg 1%
Saturated fat 0.325g 0.155g 1%
Monounsaturated fat 0.432g 0.087g 1%
Protein per 100 calories 3.8g 2.8g N/A
Calories per 10 g protein 263kcal 352kcal N/A
Weight per 100 calories 116g 27g N/A
Net carbs 16.7g 73.61g N/A
Sugar 6.26g 0.27g N/A
Vitamin E 0.07mg 0.06mg 0%
Vitamin K 0.3µg 0.3µg 0%
Polyunsaturated fat 0.487g 0.413g 0%
Tryptophan 0.023mg 0.127mg 0%
Threonine 0.129mg 0.281mg 0%
Isoleucine 0.129mg 0.357mg 0%
Leucine 0.348mg 0.71mg 0%
Lysine 0.137mg 0.228mg 0%
Methionine 0.067mg 0.183mg 0%
Phenylalanine 0.15mg 0.52mg 0%
Valine 0.185mg 0.415mg 0%
Histidine 0.089mg 0.23mg 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
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more FatsFats +37.8%
Contains more WaterWater +538%
Contains more OtherOther +37%
Contains more ProteinProtein +215.9%
Contains more CarbsCarbs +308.1%

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
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +396.6%
Contains more Poly. FatPolyunsaturated fat +17.9%
Contains less Sat. FatSaturated fat -52.3%

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.