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.
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.
| 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% |
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 |
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
