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Flax vs Cornmeal - In-Depth Nutrition Comparison

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Important differences between Flax and Cornmeal

  • Flax has more Copper, Manganese, Fiber, Vitamin B1, Magnesium, Phosphorus, Zinc, Selenium, and Calcium, however Cornmeal is richer in Folate.
  • Flax's daily need coverage for Copper is 127% more.
  • Flax contains 85 times more Calcium than Cornmeal. Flax contains 255mg of Calcium, while Cornmeal contains 3mg.

The food varieties used in the comparison are Seeds, flaxseed and Cornmeal, degermed, enriched, yellow.

Infographic

Flax 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
Flax
7
:
Contains more Calcium +8400%
Contains more Iron +31.4%
Contains more Magnesium +1125%
Contains more Phosphorus +548.5%
Contains more Potassium +472.5%
Contains more Zinc +557.6%
Contains more Copper +1505.3%
Contains less Sodium -76.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 164% 23% 43% 13% 1% 19% 26%
Contains more Calcium +8400%
Contains more Iron +31.4%
Contains more Magnesium +1125%
Contains more Phosphorus +548.5%
Contains more Potassium +472.5%
Contains more Zinc +557.6%
Contains more Copper +1505.3%
Contains less Sodium -76.7%

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
Flax
6
:
Contains more Vitamin E +158.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +198.4%
Contains more Vitamin B5 +310.4%
Contains more Vitamin B6 +159.9%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +137.3%
Contains more Vitamin B3 +61.3%
Contains more Folate +140.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
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 +158.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +198.4%
Contains more Vitamin B5 +310.4%
Contains more Vitamin B6 +159.9%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +137.3%
Contains more Vitamin B3 +61.3%
Contains more Folate +140.2%

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.
Flax Cornmeal
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flax Cornmeal Opinion
Net carbs 1.58g 75.55g Cornmeal
Protein 18.29g 7.11g Flax
Fats 42.16g 1.75g Flax
Carbs 28.88g 79.45g Cornmeal
Calories 534kcal 370kcal Flax
Starch g 73.3g Cornmeal
Fructose 0g 0.17g Cornmeal
Sugar 1.55g 1.61g Flax
Fiber 27.3g 3.9g Flax
Calcium 255mg 3mg Flax
Iron 5.73mg 4.36mg Flax
Magnesium 392mg 32mg Flax
Phosphorus 642mg 99mg Flax
Potassium 813mg 142mg Flax
Sodium 30mg 7mg Cornmeal
Zinc 4.34mg 0.66mg Flax
Copper 1.22mg 0.076mg Flax
Vitamin A 0IU 214IU Cornmeal
Vitamin E 0.31mg 0.12mg Flax
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.551mg Flax
Vitamin B2 0.161mg 0.382mg Cornmeal
Vitamin B3 3.08mg 4.968mg Cornmeal
Vitamin B5 0.985mg 0.24mg Flax
Vitamin B6 0.473mg 0.182mg Flax
Folate 87µg 209µg Cornmeal
Vitamin B12 0µg 0µg
Vitamin K 4.3µg 0µg Flax
Tryptophan 0.297mg 0.038mg Flax
Threonine 0.766mg 0.172mg Flax
Isoleucine 0.896mg 0.242mg Flax
Leucine 1.235mg 1.006mg Flax
Lysine 0.862mg 0.105mg Flax
Methionine 0.37mg 0.162mg Flax
Phenylalanine 0.957mg 0.366mg Flax
Valine 1.072mg 0.337mg Flax
Histidine 0.472mg 0.172mg Flax
Cholesterol 0mg 0mg
Trans Fat g 0g Flax
Saturated Fat 3.663g 0.22g Cornmeal
Monounsaturated Fat 7.527g 0.39g Flax
Polyunsaturated fat 28.73g 0.828g Flax

Which food is preferable for your diet?

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

People also compare

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
63
Flax
46
Cornmeal
Mineral Summary Score
181
Flax
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
110%
Flax
43%
Cornmeal
Carbohydrates
29%
Flax
79%
Cornmeal
Fats
195%
Flax
8%
Cornmeal

Comparison summary

Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 0.06g)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 3.443g)
Which food is lower in glycemic index?
Cornmeal
Cornmeal is lower in glycemic index (difference - 68)
Which food is cheaper?
Cornmeal
Cornmeal is cheaper (difference - $1.6)
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

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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.