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Corn vs. Flour — In-Depth Nutrition Comparison

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How are Corn and Flour different?

  • Corn is higher in Vitamin B6, and Vitamin B5, however, Flour is richer in Selenium, Vitamin B1, Iron, Folate, Vitamin B2, Vitamin B3, Manganese, and Copper.
  • Daily need coverage for Selenium from Flour is 61% higher.
  • Corn contains 3 times more Vitamin B6 than Flour. While Corn contains 0.139mg of Vitamin B6, Flour contains only 0.044mg.

Corn, sweet, yellow, cooked, boiled, drained, without salt and Wheat flour, white, all-purpose, enriched, bleached are the varieties used in this article.

Infographic

Corn vs Flour 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Corn
3
:
7
Flour
Contains more Magnesium +18.2%
Contains more Potassium +103.7%
Contains less Sodium -50%
Contains more Calcium +400%
Contains more Iron +931.1%
Contains more Phosphorus +40.3%
Contains more Zinc +12.9%
Contains more Copper +193.9%
Contains more Manganese +308.4%
Contains more Selenium +16850%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Magnesium +18.2%
Contains more Potassium +103.7%
Contains less Sodium -50%
Contains more Calcium +400%
Contains more Iron +931.1%
Contains more Phosphorus +40.3%
Contains more Zinc +12.9%
Contains more Copper +193.9%
Contains more Manganese +308.4%
Contains more Selenium +16850%

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.
Corn
6
:
4
Flour
Contains more Vitamin A +∞%
Contains more Vitamin E +50%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +80.8%
Contains more Vitamin B6 +215.9%
Contains more Vitamin K +33.3%
Contains more Vitamin B1 +744.1%
Contains more Vitamin B2 +766.7%
Contains more Vitamin B3 +250.8%
Contains more Folate +695.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 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 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +50%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +80.8%
Contains more Vitamin B6 +215.9%
Contains more Vitamin K +33.3%
Contains more Vitamin B1 +744.1%
Contains more Vitamin B2 +766.7%
Contains more Vitamin B3 +250.8%
Contains more Folate +695.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
3
:
2
Flour
Contains more Fats +53.1%
Contains more Water +515.9%
Contains more Other +52.2%
Contains more Protein +202.9%
Contains more Carbs +263.7%
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
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 Fats +53.1%
Contains more Water +515.9%
Contains more Other +52.2%
Contains more Protein +202.9%
Contains more Carbs +263.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn
2
:
1
Flour
Contains more Monounsaturated Fat +329.9%
Contains more Polyunsaturated fat +46%
Contains less Saturated Fat -21.3%
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +329.9%
Contains more Polyunsaturated fat +46%
Contains less Saturated Fat -21.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Corn Flour Opinion
Net carbs 18.58g 73.61g Flour
Protein 3.41g 10.33g Flour
Fats 1.5g 0.98g Corn
Carbs 20.98g 76.31g Flour
Calories 96kcal 364kcal Flour
Starch 7.17g Corn
Fructose 0.79g Corn
Sugar 4.54g 0.27g Flour
Fiber 2.4g 2.7g Flour
Calcium 3mg 15mg Flour
Iron 0.45mg 4.64mg Flour
Magnesium 26mg 22mg Corn
Phosphorus 77mg 108mg Flour
Potassium 218mg 107mg Corn
Sodium 1mg 2mg Corn
Zinc 0.62mg 0.7mg Flour
Copper 0.049mg 0.144mg Flour
Manganese 0.167mg 0.682mg Flour
Selenium 0.2µg 33.9µg Flour
Vitamin A 263IU 0IU Corn
Vitamin A RAE 13µg 0µg Corn
Vitamin E 0.09mg 0.06mg Corn
Vitamin C 5.5mg 0mg Corn
Vitamin B1 0.093mg 0.785mg Flour
Vitamin B2 0.057mg 0.494mg Flour
Vitamin B3 1.683mg 5.904mg Flour
Vitamin B5 0.792mg 0.438mg Corn
Vitamin B6 0.139mg 0.044mg Corn
Folate 23µg 183µg Flour
Vitamin K 0.4µg 0.3µg Corn
Tryptophan 0.023mg 0.127mg Flour
Threonine 0.133mg 0.281mg Flour
Isoleucine 0.133mg 0.357mg Flour
Leucine 0.358mg 0.71mg Flour
Lysine 0.141mg 0.228mg Flour
Methionine 0.069mg 0.183mg Flour
Phenylalanine 0.155mg 0.52mg Flour
Valine 0.191mg 0.415mg Flour
Histidine 0.091mg 0.23mg Flour
Saturated Fat 0.197g 0.155g Flour
Monounsaturated Fat 0.374g 0.087g Corn
Polyunsaturated fat 0.603g 0.413g Corn

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn Flour
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
17%
Corn
50%
Flour
Minerals Daily Need Coverage Score
14%
Corn
59%
Flour

Comparison summary

Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 4.27g)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.042g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $0.2)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food contains less Sodium?
Corn
Corn contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Corn
Corn is lower in glycemic index (difference - 20)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.