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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 of Selenium 143% more than Cornmeal.
  • Wheat contains 17 times more Manganese than Cornmeal. Wheat contains 3.012mg of Manganese, while Cornmeal contains 0.174mg.

Wheat, durum and Cornmeal, degermed, enriched, yellow types were used in this article.

Infographic

Wheat vs Cornmeal 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
7
:
Contains more Calcium +1033.3%
Contains more Magnesium +350%
Contains more Phosphorus +413.1%
Contains more Potassium +203.5%
Contains less Sodium -71.4%
Contains more Zinc +530.3%
Contains more Copper +627.6%
Contains more Iron +23.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 164% 23% 43% 13% 1% 19% 26%
Contains more Calcium +1033.3%
Contains more Magnesium +350%
Contains more Phosphorus +413.1%
Contains more Potassium +203.5%
Contains less Sodium -71.4%
Contains more Zinc +530.3%
Contains more Copper +627.6%
Contains more Iron +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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
3
:
Contains more Vitamin B3 +35.6%
Contains more Vitamin B5 +289.6%
Contains more Vitamin B6 +130.2%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +31.5%
Contains more Vitamin B2 +215.7%
Contains more Folate +386%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
Contains more Vitamin B3 +35.6%
Contains more Vitamin B5 +289.6%
Contains more Vitamin B6 +130.2%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +31.5%
Contains more Vitamin B2 +215.7%
Contains more Folate +386%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat Cornmeal Opinion
Net carbs 71.13g 75.55g Cornmeal
Protein 13.68g 7.11g Wheat
Fats 2.47g 1.75g Wheat
Carbs 71.13g 79.45g Cornmeal
Calories 339kcal 370kcal Cornmeal
Starch g 73.3g Cornmeal
Fructose g 0.17g Cornmeal
Sugar g 1.61g Wheat
Fiber g 3.9g Cornmeal
Calcium 34mg 3mg Wheat
Iron 3.52mg 4.36mg Cornmeal
Magnesium 144mg 32mg Wheat
Phosphorus 508mg 99mg Wheat
Potassium 431mg 142mg Wheat
Sodium 2mg 7mg Wheat
Zinc 4.16mg 0.66mg Wheat
Copper 0.553mg 0.076mg Wheat
Vitamin A 0IU 214IU Cornmeal
Vitamin E mg 0.12mg Cornmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.419mg 0.551mg Cornmeal
Vitamin B2 0.121mg 0.382mg Cornmeal
Vitamin B3 6.738mg 4.968mg Wheat
Vitamin B5 0.935mg 0.24mg Wheat
Vitamin B6 0.419mg 0.182mg Wheat
Folate 43µg 209µg Cornmeal
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Cornmeal
Tryptophan 0.176mg 0.038mg Wheat
Threonine 0.366mg 0.172mg Wheat
Isoleucine 0.533mg 0.242mg Wheat
Leucine 0.934mg 1.006mg Cornmeal
Lysine 0.303mg 0.105mg Wheat
Methionine 0.221mg 0.162mg Wheat
Phenylalanine 0.681mg 0.366mg Wheat
Valine 0.594mg 0.337mg Wheat
Histidine 0.322mg 0.172mg Wheat
Cholesterol 0mg 0mg
Trans Fat g 0g Wheat
Saturated Fat 0.454g 0.22g Cornmeal
Monounsaturated Fat 0.344g 0.39g Cornmeal
Polyunsaturated fat 0.978g 0.828g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Cornmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
37
Wheat
46
Cornmeal
Mineral Summary Score
100
Wheat
36
Cornmeal

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
82%
Wheat
43%
Cornmeal
Carbohydrates
71%
Wheat
79%
Cornmeal
Fats
11%
Wheat
8%
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.