Wheat vs. Cornmeal — In-Depth Nutrition Comparison
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How are wheat and cornmeal different?
- Wheat is richer in selenium, manganese, phosphorus, copper, zinc, magnesium, vitamin B6, and vitamin B5, while cornmeal is higher in folate and vitamin B2.
- Wheat covers your daily need for selenium, 143% more than cornmeal.
- Wheat contains 17 times more manganese than cornmeal. Wheat contains 3.012mg of manganese, while cornmeal contains 0.174mg.
- Cornmeal has a higher glycemic index (68) than wheat (50).
Wheat, durum and Cornmeal, degermed, enriched, yellow types were 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 | +350% |
| Contains more CalciumCalcium | +1033.3% |
| Contains more PotassiumPotassium | +203.5% |
| Contains more CopperCopper | +627.6% |
| Contains more ZincZinc | +530.3% |
| Contains more PhosphorusPhosphorus | +413.1% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +1631% |
| Contains more SeleniumSelenium | +751.4% |
| Contains more IronIron | +23.9% |
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 B3Vitamin B3 | +35.6% |
| Contains more Vitamin B5Vitamin B5 | +289.6% |
| Contains more Vitamin B6Vitamin B6 | +130.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +31.5% |
| Contains more Vitamin B2Vitamin B2 | +215.7% |
| Contains more FolateFolate | +386% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +92.4% |
| Contains more FatsFats | +41.1% |
| Contains more OtherOther | +249% |
| Contains more CarbsCarbs | +11.7% |
~equal in
Water
~11.18g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +18.1% |
| Contains less Sat. FatSaturated fat | -51.5% |
| Contains more Mono. FatMonounsaturated fat | +13.4% |
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 Sodium |
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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 | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 89.4µg | 10.5µg | 143% |
| Manganese | 3.012mg | 0.174mg | 123% |
| Phosphorus | 508mg | 99mg | 58% |
| Copper | 0.553mg | 0.076mg | 53% |
| Folate | 43µg | 209µg | 42% |
| Zinc | 4.16mg | 0.66mg | 32% |
| Starch | 73.3g | 30% | |
| Magnesium | 144mg | 32mg | 27% |
| Vitamin B2 | 0.121mg | 0.382mg | 20% |
| Vitamin B6 | 0.419mg | 0.182mg | 18% |
| Fiber | 3.9g | 16% | |
| Vitamin B5 | 0.935mg | 0.24mg | 14% |
| Protein | 13.68g | 7.11g | 13% |
| Iron | 3.52mg | 4.36mg | 11% |
| Vitamin B3 | 6.738mg | 4.968mg | 11% |
| Vitamin B1 | 0.419mg | 0.551mg | 11% |
| Potassium | 431mg | 142mg | 9% |
| Calcium | 34mg | 3mg | 3% |
| Carbs | 71.13g | 79.45g | 3% |
| Choline | 8.6mg | 2% | |
| Calories | 339kcal | 370kcal | 2% |
| Vitamin E | 0.12mg | 1% | |
| Vitamin A | 0µg | 11µg | 1% |
| Fats | 2.47g | 1.75g | 1% |
| Saturated fat | 0.454g | 0.22g | 1% |
| Polyunsaturated fat | 0.978g | 0.828g | 1% |
| Net carbs | 71.13g | 75.55g | N/A |
| Sugar | 1.61g | N/A | |
| Sodium | 2mg | 7mg | 0% |
| Monounsaturated fat | 0.344g | 0.39g | 0% |
| Tryptophan | 0.176mg | 0.038mg | 0% |
| Threonine | 0.366mg | 0.172mg | 0% |
| Isoleucine | 0.533mg | 0.242mg | 0% |
| Leucine | 0.934mg | 1.006mg | 0% |
| Lysine | 0.303mg | 0.105mg | 0% |
| Methionine | 0.221mg | 0.162mg | 0% |
| Phenylalanine | 0.681mg | 0.366mg | 0% |
| Valine | 0.594mg | 0.337mg | 0% |
| Histidine | 0.322mg | 0.172mg | 0% |
| Fructose | 0.17g | 0% |
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
34%
42%
Minerals Daily Need Coverage Score
168%
37%
Comparison summary
Which food is lower in Sugar?
Wheat is lower in Sugar (difference - 1.61g)
Which food contains less Sodium?
Wheat contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Wheat is lower in glycemic index (difference - 18)
Which food is cheaper?
Wheat is cheaper (difference - $1)
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food is lower in Saturated fat?
Cornmeal is lower in Saturated fat (difference - 0.234g)
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)