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  6. Vegetable oil vs. Cornmeal

Vegetable oil vs. Cornmeal — In-Depth Nutrition Comparison

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What are the differences between vegetable oil and cornmeal?

  • Vegetable oil is higher in vitamin E and vitamin K, yet cornmeal is higher in iron, folate, vitamin B1, vitamin B3, vitamin B2, selenium, and fiber.
  • Vegetable oil's daily need coverage for vitamin E is 98% more.
  • The amount of saturated fat in cornmeal is lower.
  • The glycemic index of vegetable oil is lower.

We used Oil, corn, peanut, and olive and Cornmeal, degermed, enriched, yellow types in this article.

Infographic

Vegetable oil 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 4.9% 0% 0.55% 0% 0% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +3253.8%
Contains more CopperCopper +∞%
Contains more ZincZinc +3200%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 296% 0% 0% 0% 0% 0% 0% 0% 53% 0% 0.11%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 3.7% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
Contains more Vitamin EVitamin E +12216.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +4200%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vegetable oil Cornmeal DV% diff.
Polyunsaturated fat 33.033g 0.828g 215%
Fats 100g 1.75g 151%
Monounsaturated fat 48.033g 0.39g 119%
Vitamin E 14.78mg 0.12mg 98%
Saturated fat 14.367g 0.22g 64%
Iron 0.13mg 4.36mg 53%
Folate 0µg 209µg 52%
Vitamin B1 0mg 0.551mg 46%
Vitamin B3 0mg 4.968mg 31%
Starch 73.3g 30%
Vitamin B2 0mg 0.382mg 29%
Calories 884kcal 370kcal 26%
Carbs 0g 79.45g 26%
Selenium 0µg 10.5µg 19%
Vitamin K 21µg 0µg 18%
Fiber 0g 3.9g 16%
Phosphorus 0mg 99mg 14%
Protein 0g 7.11g 14%
Vitamin B6 0mg 0.182mg 14%
Magnesium 0mg 32mg 8%
Manganese 0mg 0.174mg 8%
Copper 0mg 0.076mg 8%
Zinc 0.02mg 0.66mg 6%
Vitamin B5 0mg 0.24mg 5%
Potassium 0mg 142mg 4%
Choline 0.2mg 8.6mg 2%
Vitamin A 0µg 11µg 1%
Net carbs 0g 75.55g N/A
Calcium 0mg 3mg 0%
Sugar 0g 1.61g N/A
Sodium 0mg 7mg 0%
Tryptophan 0.038mg 0%
Threonine 0.172mg 0%
Isoleucine 0.242mg 0%
Leucine 1.006mg 0%
Lysine 0.105mg 0%
Methionine 0.162mg 0%
Phenylalanine 0.366mg 0%
Valine 0.337mg 0%
Histidine 0.172mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
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 FatsFats +5614.3%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 50% 35%
Saturated fat: Sat. Fat 14.367 g
Monounsaturated fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 g
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
Contains more Mono. FatMonounsaturated fat +12216.2%
Contains more Poly. FatPolyunsaturated fat +3889.5%
Contains less Sat. FatSaturated fat -98.5%

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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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.