Quinoa vs. Cornmeal — In-Depth Nutrition Comparison
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How are quinoa and cornmeal different?
- Quinoa is higher in manganese, copper, magnesium, and phosphorus; however, cornmeal is richer in folate, vitamin B1, iron, vitamin B3, vitamin B2, and selenium.
- Daily need coverage for folate for cornmeal is 42% higher.
- Quinoa contains 4 times more manganese than cornmeal. While quinoa contains 0.631mg of manganese, cornmeal contains only 0.174mg.
- Quinoa has a lower glycemic index (53) than cornmeal (68).
Quinoa, cooked and Cornmeal, degermed, enriched, yellow are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +466.7% |
| Contains more PotassiumPotassium | +21.1% |
| Contains more CopperCopper | +152.6% |
| Contains more ZincZinc | +65.2% |
| Contains more PhosphorusPhosphorus | +53.5% |
| Contains more ManganeseManganese | +262.6% |
| Contains more IronIron | +192.6% |
| Contains more SeleniumSelenium | +275% |
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 EVitamin E | +425% |
| Contains more CholineCholine | +167.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +415% |
| Contains more Vitamin B2Vitamin B2 | +247.3% |
| Contains more Vitamin B3Vitamin B3 | +1105.8% |
| Contains more Vitamin B6Vitamin B6 | +48% |
| Contains more FolateFolate | +397.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +540.5% |
| Contains more OtherOther | +51% |
| Contains more ProteinProtein | +61.6% |
| Contains more CarbsCarbs | +273% |
~equal in
Fats
~1.75g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +35.4% |
| Contains more Poly. FatPolyunsaturated fat | +30.2% |
~equal in
Saturated fat
~0.22g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +315.8% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 42µg | 209µg | 42% |
| Vitamin B1 | 0.107mg | 0.551mg | 37% |
| Iron | 1.49mg | 4.36mg | 36% |
| Vitamin B3 | 0.412mg | 4.968mg | 28% |
| Starch | 17.63g | 73.3g | 23% |
| Vitamin B2 | 0.11mg | 0.382mg | 21% |
| Manganese | 0.631mg | 0.174mg | 20% |
| Carbs | 21.3g | 79.45g | 19% |
| Selenium | 2.8µg | 10.5µg | 14% |
| Copper | 0.192mg | 0.076mg | 13% |
| Calories | 120kcal | 370kcal | 13% |
| Magnesium | 64mg | 32mg | 8% |
| Phosphorus | 152mg | 99mg | 8% |
| Protein | 4.4g | 7.11g | 5% |
| Vitamin B6 | 0.123mg | 0.182mg | 5% |
| Vitamin B5 | 0.24mg | 5% | |
| Fiber | 2.8g | 3.9g | 4% |
| Zinc | 1.09mg | 0.66mg | 4% |
| Choline | 23mg | 8.6mg | 3% |
| Vitamin E | 0.63mg | 0.12mg | 3% |
| Polyunsaturated fat | 1.078g | 0.828g | 2% |
| Calcium | 17mg | 3mg | 1% |
| Potassium | 172mg | 142mg | 1% |
| Vitamin A | 0µg | 11µg | 1% |
| Fats | 1.92g | 1.75g | 0% |
| Net carbs | 18.5g | 75.55g | N/A |
| Sugar | 0.87g | 1.61g | N/A |
| Sodium | 7mg | 7mg | 0% |
| Saturated fat | 0.231g | 0.22g | 0% |
| Monounsaturated fat | 0.528g | 0.39g | 0% |
| Tryptophan | 0.052mg | 0.038mg | 0% |
| Threonine | 0.131mg | 0.172mg | 0% |
| Isoleucine | 0.157mg | 0.242mg | 0% |
| Leucine | 0.261mg | 1.006mg | 0% |
| Lysine | 0.239mg | 0.105mg | 0% |
| Methionine | 0.096mg | 0.162mg | 0% |
| Phenylalanine | 0.185mg | 0.366mg | 0% |
| Valine | 0.185mg | 0.337mg | 0% |
| Histidine | 0.127mg | 0.172mg | 0% |
| Fructose | 0.17g | 0% | |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
11%
42%
Minerals Daily Need Coverage Score
38%
37%
Comparison summary
Which food is lower in Sugar?
Quinoa is lower in Sugar (difference - 0.74g)
Which food is lower in glycemic index?
Quinoa is lower in glycemic index (difference - 15)
Which food is cheaper?
Quinoa is cheaper (difference - $1.4)
Which food is richer in minerals?
Quinoa is relatively richer in minerals
Which food is lower in Saturated fat?
Cornmeal is lower in Saturated fat (difference - 0.011g)
Which food is richer in vitamins?
Cornmeal is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (7 mg)