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Flour vs Cornmeal - In-Depth Nutrition Comparison

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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
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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
Flour
6
:
Contains more Calcium +400%
Contains more Copper +89.5%
Contains less Sodium -71.4%
Contains more Potassium +32.7%
Contains more Magnesium +45.5%
Equal in Iron - 4.36
Equal in Zinc - 0.66
Equal in Phosphorus - 99
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 174% 5% 10% 16% 48% 20% 47% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 1% 13% 23% 26% 19% 43% 1%
Contains more Calcium +400%
Contains more Copper +89.5%
Contains less Sodium -71.4%
Contains more Potassium +32.7%
Contains more Magnesium +45.5%
Equal in Iron - 4.36
Equal in Zinc - 0.66
Equal in Phosphorus - 99

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 197% 114% 111% 27% 11% 0% 1% 138%
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 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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
62%
Flour
43%
Cornmeal
Carbohydrates
76%
Flour
79%
Cornmeal
Fats
5%
Flour
8%
Cornmeal

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flour Cornmeal
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Flour 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 contains less Sugars?
Flour
Flour contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Flour Cornmeal Opinion
Calories 364 370 Cornmeal
Protein 10.33 7.11 Flour
Fats 0.98 1.75 Cornmeal
Vitamin C 0 0
Carbs 76.31 79.45 Cornmeal
Cholesterol 0 0
Vitamin D 0 0
Iron 4.64 4.36 Flour
Calcium 15 3 Flour
Potassium 107 142 Cornmeal
Magnesium 22 32 Cornmeal
Sugars 0.27 1.61 Flour
Fiber 2.7 3.9 Cornmeal
Copper 0.144 0.076 Flour
Zinc 0.7 0.66 Flour
Starch 73.3 Cornmeal
Phosphorus 108 99 Flour
Sodium 2 7 Flour
Vitamin A 0 214 Cornmeal
Vitamin E 0.06 0.12 Cornmeal
Vitamin D 0 0
Vitamin B1 0.785 0.551 Flour
Vitamin B2 0.494 0.382 Flour
Vitamin B3 5.904 4.968 Flour
Vitamin B5 0.438 0.24 Flour
Vitamin B6 0.044 0.182 Cornmeal
Vitamin B12 0 0
Vitamin K 0.3 0 Flour
Folate 183 209 Cornmeal
Trans Fat 0 Flour
Saturated Fat 0.155 0.22 Flour
Monounsaturated Fat 0.087 0.39 Cornmeal
Polyunsaturated fat 0.413 0.828 Cornmeal
Tryptophan 0.127 0.038 Flour
Threonine 0.281 0.172 Flour
Isoleucine 0.357 0.242 Flour
Leucine 0.71 1.006 Cornmeal
Lysine 0.228 0.105 Flour
Methionine 0.183 0.162 Flour
Phenylalanine 0.52 0.366 Flour
Valine 0.415 0.337 Flour
Histidine 0.23 0.172 Flour
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 seperately if present) is the USDA's FoodCentral. The exact links of 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.