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  6. Seed vs. Cornmeal

Seed vs. Cornmeal — In-Depth Nutrition Comparison

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How are Seed and Cornmeal different?

  • Seed is richer in Fiber, Manganese, Phosphorus, Copper, Selenium, Magnesium, Calcium, Iron, and Zinc, while Cornmeal is higher in Folate.
  • Seed covers your daily need of Fiber 122% more than Cornmeal.
  • Seed contains 210 times more Calcium than Cornmeal. Seed contains 631mg of Calcium, while Cornmeal contains 3mg.

Seeds, chia seeds, dried and Cornmeal, degermed, enriched, yellow types were used in this article.

Infographic

Seed vs Cornmeal 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.
Seed
Seed
9
:
1
Cornmeal
Cornmeal
Contains more Calcium +20933.3%
Contains more Iron +77.1%
Contains more Magnesium +946.9%
Contains more Phosphorus +768.7%
Contains more Potassium +186.6%
Contains more Zinc +593.9%
Contains more Copper +1115.8%
Contains more Manganese +1464.9%
Contains more Selenium +425.7%
Contains less Sodium -56.3%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Cornmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Contains more Calcium +20933.3%
Contains more Iron +77.1%
Contains more Magnesium +946.9%
Contains more Phosphorus +768.7%
Contains more Potassium +186.6%
Contains more Zinc +593.9%
Contains more Copper +1115.8%
Contains more Manganese +1464.9%
Contains more Selenium +425.7%
Contains less Sodium -56.3%

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.
Seed
Seed
4
:
7
Cornmeal
Cornmeal
Contains more Vitamin E +316.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B3 +77.7%
Contains more Vitamin A +296.3%
Contains more Vitamin B2 +124.7%
Contains more Folate +326.5%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Cornmeal
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 E +316.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B3 +77.7%
Contains more Vitamin A +296.3%
Contains more Vitamin B2 +124.7%
Contains more Folate +326.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
3
:
2
Cornmeal
Cornmeal
Contains more Protein +132.6%
Contains more Fats +1656.6%
Contains more Other +841.2%
Contains more Carbs +88.6%
Contains more Water +92.8%
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Cornmeal
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more Protein +132.6%
Contains more Fats +1656.6%
Contains more Other +841.2%
Contains more Carbs +88.6%
Contains more Water +92.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
Seed
2
:
1
Cornmeal
Cornmeal
Contains more Monounsaturated Fat +492.1%
Contains more Polyunsaturated fat +2758.1%
Contains less Saturated Fat -93.4%
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Cornmeal
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Contains more Monounsaturated Fat +492.1%
Contains more Polyunsaturated fat +2758.1%
Contains less Saturated Fat -93.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seed Cornmeal Opinion
Net carbs 7.72g 75.55g Cornmeal
Protein 16.54g 7.11g Seed
Fats 30.74g 1.75g Seed
Carbs 42.12g 79.45g Cornmeal
Calories 486kcal 370kcal Seed
Starch 73.3g Cornmeal
Fructose 0.17g Cornmeal
Sugar 1.61g Seed
Fiber 34.4g 3.9g Seed
Calcium 631mg 3mg Seed
Iron 7.72mg 4.36mg Seed
Magnesium 335mg 32mg Seed
Phosphorus 860mg 99mg Seed
Potassium 407mg 142mg Seed
Sodium 16mg 7mg Cornmeal
Zinc 4.58mg 0.66mg Seed
Copper 0.924mg 0.076mg Seed
Manganese 2.723mg 0.174mg Seed
Selenium 55.2µg 10.5µg Seed
Vitamin A 54IU 214IU Cornmeal
Vitamin A RAE 11µg Cornmeal
Vitamin E 0.5mg 0.12mg Seed
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg 0.551mg Seed
Vitamin B2 0.17mg 0.382mg Cornmeal
Vitamin B3 8.83mg 4.968mg Seed
Vitamin B5 0.24mg Cornmeal
Vitamin B6 0.182mg Cornmeal
Folate 49µg 209µg Cornmeal
Tryptophan 0.436mg 0.038mg Seed
Threonine 0.709mg 0.172mg Seed
Isoleucine 0.801mg 0.242mg Seed
Leucine 1.371mg 1.006mg Seed
Lysine 0.97mg 0.105mg Seed
Methionine 0.588mg 0.162mg Seed
Phenylalanine 1.016mg 0.366mg Seed
Valine 0.95mg 0.337mg Seed
Histidine 0.531mg 0.172mg Seed
Trans Fat 0.14g 0g Cornmeal
Saturated Fat 3.33g 0.22g Cornmeal
Monounsaturated Fat 2.309g 0.39g Seed
Polyunsaturated fat 23.665g 0.828g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Cornmeal
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
35%
Seed
46%
Cornmeal
Minerals Daily Need Coverage Score
221%
Seed
37%
Cornmeal

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 1.61g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 53)
Which food is cheaper?
Seed
Seed is cheaper (difference - $1.4)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 3.11g)
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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.