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Flour vs. Corn — In-Depth Nutrition Comparison

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How are Flour and Corn different?

  • Flour is higher in Selenium, Vitamin B1, Iron, Folate, Vitamin B2, Vitamin B3, Manganese, and Copper, however, Corn is richer in Vitamin B6, and Vitamin B5.
  • Daily need coverage for Selenium from Flour is 61% higher.
  • Flour contains 10 times more Iron than Corn. While Flour contains 4.64mg of Iron, Corn contains only 0.45mg.

Wheat flour, white, all-purpose, enriched, bleached and Corn, sweet, yellow, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Flour vs Corn 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.
Flour
Flour
7
:
3
Corn
Corn
Contains more Calcium +400%
Contains more Iron +931.1%
Contains more Phosphorus +40.3%
Contains more Zinc +12.9%
Contains more Copper +193.9%
Contains more Manganese +308.4%
Contains more Selenium +16850%
Contains more Magnesium +18.2%
Contains more Potassium +103.7%
Contains less Sodium -50%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Corn
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Contains more Calcium +400%
Contains more Iron +931.1%
Contains more Phosphorus +40.3%
Contains more Zinc +12.9%
Contains more Copper +193.9%
Contains more Manganese +308.4%
Contains more Selenium +16850%
Contains more Magnesium +18.2%
Contains more Potassium +103.7%
Contains less Sodium -50%

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.
Flour
Flour
4
:
6
Corn
Corn
Contains more Vitamin B1 +744.1%
Contains more Vitamin B2 +766.7%
Contains more Vitamin B3 +250.8%
Contains more Folate +695.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +50%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +80.8%
Contains more Vitamin B6 +215.9%
Contains more Vitamin K +33.3%
Flour
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%
Corn
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
Contains more Vitamin B1 +744.1%
Contains more Vitamin B2 +766.7%
Contains more Vitamin B3 +250.8%
Contains more Folate +695.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +50%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +80.8%
Contains more Vitamin B6 +215.9%
Contains more Vitamin K +33.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
2
:
3
Corn
Corn
Contains more Protein +202.9%
Contains more Carbs +263.7%
Contains more Fats +53.1%
Contains more Water +515.9%
Contains more Other +52.2%
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Corn
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more Protein +202.9%
Contains more Carbs +263.7%
Contains more Fats +53.1%
Contains more Water +515.9%
Contains more Other +52.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
:
2
Corn
Corn
Contains less Saturated Fat -21.3%
Contains more Monounsaturated Fat +329.9%
Contains more Polyunsaturated fat +46%
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Corn
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
Contains less Saturated Fat -21.3%
Contains more Monounsaturated Fat +329.9%
Contains more Polyunsaturated fat +46%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flour Corn
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flour Corn Opinion
Net carbs 73.61g 18.58g Flour
Protein 10.33g 3.41g Flour
Fats 0.98g 1.5g Corn
Carbs 76.31g 20.98g Flour
Calories 364kcal 96kcal Flour
Starch 7.17g Corn
Fructose 0.79g Corn
Sugar 0.27g 4.54g Flour
Fiber 2.7g 2.4g Flour
Calcium 15mg 3mg Flour
Iron 4.64mg 0.45mg Flour
Magnesium 22mg 26mg Corn
Phosphorus 108mg 77mg Flour
Potassium 107mg 218mg Corn
Sodium 2mg 1mg Corn
Zinc 0.7mg 0.62mg Flour
Copper 0.144mg 0.049mg Flour
Manganese 0.682mg 0.167mg Flour
Selenium 33.9µg 0.2µg Flour
Vitamin A 0IU 263IU Corn
Vitamin A RAE 0µg 13µg Corn
Vitamin E 0.06mg 0.09mg Corn
Vitamin C 0mg 5.5mg Corn
Vitamin B1 0.785mg 0.093mg Flour
Vitamin B2 0.494mg 0.057mg Flour
Vitamin B3 5.904mg 1.683mg Flour
Vitamin B5 0.438mg 0.792mg Corn
Vitamin B6 0.044mg 0.139mg Corn
Folate 183µg 23µg Flour
Vitamin K 0.3µg 0.4µg Corn
Tryptophan 0.127mg 0.023mg Flour
Threonine 0.281mg 0.133mg Flour
Isoleucine 0.357mg 0.133mg Flour
Leucine 0.71mg 0.358mg Flour
Lysine 0.228mg 0.141mg Flour
Methionine 0.183mg 0.069mg Flour
Phenylalanine 0.52mg 0.155mg Flour
Valine 0.415mg 0.191mg Flour
Histidine 0.23mg 0.091mg Flour
Saturated Fat 0.155g 0.197g Flour
Monounsaturated Fat 0.087g 0.374g Corn
Polyunsaturated fat 0.413g 0.603g Corn

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Corn
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
50%
Flour
17%
Corn
Minerals Daily Need Coverage Score
59%
Flour
14%
Corn

Comparison summary

Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 4.27g)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.042g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $0.2)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food contains less Sodium?
Corn
Corn contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Corn
Corn is lower in glycemic index (difference - 20)
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients
  2. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.