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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 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% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
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 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

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%

Comparison summary table

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

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 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?

ok
ok
is better in case of low diet
Wheat Cornmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Wheat
42%
Cornmeal
Minerals Daily Need Coverage Score
168%
Wheat
37%
Cornmeal

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 1.61g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 18)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated fat?
Cornmeal
Cornmeal is lower in Saturated fat (difference - 0.234g)
Which food is richer in vitamins?
Cornmeal
Cornmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.