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Maize vs Cornmeal - In-Depth Nutrition Comparison

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How are Maize and Cornmeal different?

  • Maize is higher in Vitamin B5, however Cornmeal is richer in Iron, Folate, Vitamin B1, Vitamin B2, Vitamin B3, Selenium, Fiber, Vitamin C, and Vitamin B6.
  • Daily need coverage for Iron from Cornmeal is 48% higher.
  • Maize contains 3 times more Vitamin B5 than Cornmeal. While Maize contains 0.717mg of Vitamin B5, Cornmeal contains only 0.24mg.

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

Infographic

Maize vs Cornmeal infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Maize
2
:
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 164% 23% 43% 13% 1% 19% 26%
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%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Maize
3
:
Contains more Vitamin C +∞%
Contains more Vitamin B5 +198.8%
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 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +198.8%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Maize Cornmeal
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Maize 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 Maize
Sugar 6.26g 1.61g Cornmeal
Fiber 2g 3.9g Cornmeal
Calcium 2mg 3mg Cornmeal
Iron 0.52mg 4.36mg Cornmeal
Magnesium 37mg 32mg Maize
Phosphorus 89mg 99mg Cornmeal
Potassium 270mg 142mg Maize
Sodium 15mg 7mg Cornmeal
Zinc 0.46mg 0.66mg Cornmeal
Copper 0.054mg 0.076mg Cornmeal
Vitamin A 187IU 214IU Cornmeal
Vitamin E 0.07mg 0.12mg Cornmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.8mg 0mg Maize
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 Maize
Vitamin B6 0.093mg 0.182mg Cornmeal
Folate 42µg 209µg Cornmeal
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 0µg Maize
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 Maize
Methionine 0.067mg 0.162mg Cornmeal
Phenylalanine 0.15mg 0.366mg Cornmeal
Valine 0.185mg 0.337mg Cornmeal
Histidine 0.089mg 0.172mg Cornmeal
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.325g 0.22g Cornmeal
Monounsaturated Fat 0.432g 0.39g Maize
Polyunsaturated fat 0.487g 0.828g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maize Cornmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Maize
46
Cornmeal
Mineral Summary Score
18
Maize
36
Cornmeal

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
20%
Maize
43%
Cornmeal
Carbohydrates
19%
Maize
79%
Cornmeal
Fats
6%
Maize
8%
Cornmeal

Comparison summary

Which food is lower in glycemic index?
Maize
Maize is lower in glycemic index (difference - 16)
Which food is cheaper?
Maize
Maize is cheaper (difference - $0.2)
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 vitamins?
Cornmeal
Cornmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Maize - 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.