Wheat, hard white vs. Cornmeal, whole-grain, yellow — In-Depth Nutrition Comparison
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The main differences between wheat, hard white and cornmeal, whole-grain, yellow
- Wheat, hard white has more manganese, fiber, copper, phosphorus, iron, zinc, and vitamin B5; however, cornmeal, whole-grain, yellow has more magnesium and vitamin B2.
- Daily need coverage for manganese for wheat, hard white is 144% higher.
- Cornmeal, whole-grain, yellow has 8 times less Manganese than wheat, hard white. Wheat, hard white has 3.821mg of Manganese, while cornmeal, whole-grain, yellow has 0.498mg.
Food types used in this article are Wheat, hard white and Cornmeal, whole-grain, yellow.
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.
| Contains more CalciumCalcium | +433.3% |
| Contains more PotassiumPotassium | +50.5% |
| Contains more IronIron | +32.2% |
| Contains more CopperCopper | +88.1% |
| Contains more ZincZinc | +83% |
| Contains more PhosphorusPhosphorus | +47.3% |
| Contains less SodiumSodium | -94.3% |
| Contains more ManganeseManganese | +667.3% |
| Contains more MagnesiumMagnesium | +36.6% |
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 EVitamin E | +140.5% |
| Contains more Vitamin B3Vitamin B3 | +20.6% |
| Contains more Vitamin B5Vitamin B5 | +124.5% |
| Contains more Vitamin B6Vitamin B6 | +21.1% |
| Contains more Vitamin KVitamin K | +533.3% |
| Contains more FolateFolate | +52% |
| Contains more Vitamin AVitamin A | +2277.8% |
| Contains more Vitamin B2Vitamin B2 | +86.1% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.31 g
Fats:
1.71 g
Carbs:
75.9 g
Water:
9.57 g
Other:
1.51 g
Protein:
8.12 g
Fats:
3.59 g
Carbs:
76.89 g
Water:
10.26 g
Other:
1.14 g
| Contains more ProteinProtein | +39.3% |
| Contains more OtherOther | +32.5% |
| Contains more FatsFats | +109.9% |
~equal in
Carbs
~76.89g
~equal in
Water
~10.26g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.277 g
Monounsaturated Fat:
Mono. Fat
0.203 g
Polyunsaturated fat:
Poly. Fat
0.75 g
Saturated Fat:
Sat. Fat
0.505 g
Monounsaturated Fat:
Mono. Fat
0.948 g
Polyunsaturated fat:
Poly. Fat
1.638 g
| Contains less Sat. FatSaturated Fat | -45.1% |
| Contains more Mono. FatMonounsaturated Fat | +367% |
| Contains more Poly. FatPolyunsaturated fat | +118.4% |
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 Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 342kcal | 362kcal |
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| Protein | 11.31g | 8.12g |
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| Fats | 1.71g | 3.59g |
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| Net carbs | 63.7g | 69.59g |
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| Carbs | 75.9g | 76.89g |
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| Magnesium | 93mg | 127mg |
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| Calcium | 32mg | 6mg |
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| Potassium | 432mg | 287mg |
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| Iron | 4.56mg | 3.45mg |
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| Sugar | 0.41g | 0.64g |
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| Fiber | 12.2g | 7.3g |
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| Copper | 0.363mg | 0.193mg |
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| Zinc | 3.33mg | 1.82mg |
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| Phosphorus | 355mg | 241mg |
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| Sodium | 2mg | 35mg |
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| Vitamin A | 9IU | 214IU |
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| Vitamin A | 0µg | 11µg |
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| Vitamin E | 1.01mg | 0.42mg |
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| Manganese | 3.821mg | 0.498mg |
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| Selenium | 15.5µg |
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| Vitamin B1 | 0.387mg | 0.385mg |
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| Vitamin B2 | 0.108mg | 0.201mg |
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| Vitamin B3 | 4.381mg | 3.632mg |
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| Vitamin B5 | 0.954mg | 0.425mg |
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| Vitamin B6 | 0.368mg | 0.304mg |
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| Vitamin K | 1.9µg | 0.3µg |
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| Folate | 38µg | 25µg |
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| Choline | 21.6mg |
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| Saturated Fat | 0.277g | 0.505g |
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| Monounsaturated Fat | 0.203g | 0.948g |
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| Polyunsaturated fat | 0.75g | 1.638g |
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| Tryptophan | 0.057mg |
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| Threonine | 0.305mg |
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| Isoleucine | 0.291mg |
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| Leucine | 0.996mg |
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| Lysine | 0.228mg |
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| Methionine | 0.17mg |
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| Phenylalanine | 0.399mg |
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| Valine | 0.411mg |
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| Histidine | 0.248mg |
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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 | Equal | |
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
31%
28%
Minerals Daily Need Coverage Score
115%
62%
Comparison summary
Which food is lower in Sugar?
Wheat, hard white is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Wheat, hard white contains less Sodium (difference - 33mg)
Which food is lower in Saturated Fat?
Wheat, hard white is lower in Saturated Fat (difference - 0.228g)
Which food is richer in minerals?
Wheat, hard white is relatively richer in minerals
Which food is richer in vitamins?
Wheat, hard white is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)