Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Flour vs Cornmeal - In-Depth Nutrition Comparison

Compare

Summary of differences between Flour and Cornmeal

  • Flour has more Selenium, Manganese, Vitamin B1, Vitamin B2, Copper, and Vitamin B3, while Cornmeal has more Vitamin B6, and Folate.
  • Flour covers your daily need of Selenium 43% more than Cornmeal.
  • Flour contains 4 times more Manganese than Cornmeal. While Flour contains 0.682mg of Manganese, Cornmeal contains only 0.174mg.

These are the specific foods used in this comparison Wheat flour, white, all-purpose, enriched, bleached and Cornmeal, degermed, enriched, yellow.

Infographic

Flour 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Flour
6
:
Contains more Calcium +400%
Contains less Sodium -71.4%
Contains more Copper +89.5%
Contains more Magnesium +45.5%
Contains more Potassium +32.7%
Equal in Iron - 4.36
Equal in Phosphorus - 99
Equal in Zinc - 0.66
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 164% 23% 43% 13% 1% 19% 26%
Contains more Calcium +400%
Contains less Sodium -71.4%
Contains more Copper +89.5%
Contains more Magnesium +45.5%
Contains more Potassium +32.7%
Equal in Iron - 4.36
Equal in Phosphorus - 99
Equal in Zinc - 0.66

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
Flour
5
:
Contains more Vitamin B1 +42.5%
Contains more Vitamin B2 +29.3%
Contains more Vitamin B3 +18.8%
Contains more Vitamin B5 +82.5%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin B6 +313.6%
Contains more Folate +14.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
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 B1 +42.5%
Contains more Vitamin B2 +29.3%
Contains more Vitamin B3 +18.8%
Contains more Vitamin B5 +82.5%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin B6 +313.6%
Contains more Folate +14.2%

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.
Flour Cornmeal
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flour Cornmeal Opinion
Net carbs 73.61g 75.55g Cornmeal
Protein 10.33g 7.11g Flour
Fats 0.98g 1.75g Cornmeal
Carbs 76.31g 79.45g Cornmeal
Calories 364kcal 370kcal Cornmeal
Starch g 73.3g Cornmeal
Fructose g 0.17g Cornmeal
Sugar 0.27g 1.61g Flour
Fiber 2.7g 3.9g Cornmeal
Calcium 15mg 3mg Flour
Iron 4.64mg 4.36mg Flour
Magnesium 22mg 32mg Cornmeal
Phosphorus 108mg 99mg Flour
Potassium 107mg 142mg Cornmeal
Sodium 2mg 7mg Flour
Zinc 0.7mg 0.66mg Flour
Copper 0.144mg 0.076mg Flour
Vitamin A 0IU 214IU Cornmeal
Vitamin E 0.06mg 0.12mg Cornmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.785mg 0.551mg Flour
Vitamin B2 0.494mg 0.382mg Flour
Vitamin B3 5.904mg 4.968mg Flour
Vitamin B5 0.438mg 0.24mg Flour
Vitamin B6 0.044mg 0.182mg Cornmeal
Folate 183µg 209µg Cornmeal
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 0µg Flour
Tryptophan 0.127mg 0.038mg Flour
Threonine 0.281mg 0.172mg Flour
Isoleucine 0.357mg 0.242mg Flour
Leucine 0.71mg 1.006mg Cornmeal
Lysine 0.228mg 0.105mg Flour
Methionine 0.183mg 0.162mg Flour
Phenylalanine 0.52mg 0.366mg Flour
Valine 0.415mg 0.337mg Flour
Histidine 0.23mg 0.172mg Flour
Cholesterol 0mg 0mg
Trans Fat g 0g Flour
Saturated Fat 0.155g 0.22g Flour
Monounsaturated Fat 0.087g 0.39g Cornmeal
Polyunsaturated fat 0.413g 0.828g Cornmeal

Which food is preferable for your diet?

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

People also compare

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
50
Flour
46
Cornmeal
Mineral Summary Score
40
Flour
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
62%
Flour
43%
Cornmeal
Carbohydrates
76%
Flour
79%
Cornmeal
Fats
5%
Flour
8%
Cornmeal

Comparison summary

Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 1.34g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.065g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $0.4)
Which food is lower in glycemic index?
Cornmeal
Cornmeal is lower in glycemic index (difference - 4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.