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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 Potassium +203.5%
Contains more Magnesium +350%
Contains more Copper +627.6%
Contains more Zinc +530.3%
Contains more Phosphorus +413.1%
Contains less Sodium -71.4%
Contains more Iron +23.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 1% 13% 23% 26% 19% 43% 1%
Contains more Calcium +1033.3%
Contains more Potassium +203.5%
Contains more Magnesium +350%
Contains more Copper +627.6%
Contains more Zinc +530.3%
Contains more Phosphorus +413.1%
Contains less Sodium -71.4%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 105% 28% 127% 57% 97% 0% 0% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 13% 3% 0% 138% 89% 94% 15% 42% 0% 0% 157%
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 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 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

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

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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.

All nutrients comparison - raw data values

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

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.