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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

Wheat 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 3.7% 2.4% 138% 88% 93% 14% 42% 0% 0% 157%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Cornmeal 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 B1 0.419mg 0.551mg 11%
Vitamin B3 6.738mg 4.968mg 11%
Potassium 431mg 142mg 9%
Carbs 71.13g 79.45g 3%
Calcium 34mg 3mg 3%
Calories 339kcal 370kcal 2%
Choline 8.6mg 2%
Fats 2.47g 1.75g 1%
Vitamin A 0µg 11µg 1%
Vitamin E 0.12mg 1%
Saturated fat 0.454g 0.22g 1%
Polyunsaturated fat 0.978g 0.828g 1%
Protein per 100 calories 4g 1.9g N/A
Calories per 10 g protein 248kcal 520kcal N/A
Weight per 100 calories 29g 27g N/A
Unsaturated / Saturated Fat ratio 2.9 5.5 N/A
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 Poly. FatPolyunsaturated fat +18.1%
Contains less Sat. FatSaturated fat -51.5%
Contains more Mono. FatMonounsaturated fat +13.4%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.