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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 for flour is 61% higher.
  • Flour contains 10 times more iron than corn. While flour contains 4.64mg of iron, corn contains only 0.45mg.
  • Corn has a lower glycemic index (52) than flour (72).

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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Corn
Corn
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
Contains more CalciumCalcium +400%
Contains more IronIron +931.1%
Contains more CopperCopper +193.9%
Contains more ZincZinc +12.9%
Contains more PhosphorusPhosphorus +40.3%
Contains more ManganeseManganese +308.4%
Contains more SeleniumSelenium +16850%
Contains more MagnesiumMagnesium +18.2%
Contains more PotassiumPotassium +103.7%
Contains less SodiumSodium -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
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Corn
Corn
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 18% 0% 4.3% 1.8% 23% 13% 32% 48% 32% 0% 1% 17%
Contains more Vitamin B1Vitamin B1 +744.1%
Contains more Vitamin B2Vitamin B2 +766.7%
Contains more Vitamin B3Vitamin B3 +250.8%
Contains more FolateFolate +695.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B5Vitamin B5 +80.8%
Contains more Vitamin B6Vitamin B6 +215.9%
Contains more Vitamin KVitamin K +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Corn DV% diff.
Selenium 33.9µg 0.2µg 61%
Vitamin B1 0.785mg 0.093mg 58%
Iron 4.64mg 0.45mg 52%
Folate 183µg 23µg 40%
Vitamin B2 0.494mg 0.057mg 34%
Vitamin B3 5.904mg 1.683mg 26%
Manganese 0.682mg 0.167mg 22%
Carbs 76.31g 20.98g 18%
Protein 10.33g 3.41g 14%
Calories 364kcal 96kcal 13%
Copper 0.144mg 0.049mg 11%
Vitamin B5 0.438mg 0.792mg 7%
Vitamin B6 0.044mg 0.139mg 7%
Vitamin C 0mg 5.5mg 6%
Phosphorus 108mg 77mg 4%
Potassium 107mg 218mg 3%
Starch 7.17g 3%
Choline 10.4mg 29.1mg 3%
Fats 0.98g 1.5g 1%
Magnesium 22mg 26mg 1%
Calcium 15mg 3mg 1%
Fiber 2.7g 2.4g 1%
Zinc 0.7mg 0.62mg 1%
Vitamin A 0µg 13µg 1%
Monounsaturated fat 0.087g 0.374g 1%
Polyunsaturated fat 0.413g 0.603g 1%
Fructose 0.79g 1%
Protein per 100 calories 2.8g 3.6g N/A
Calories per 10 g protein 352kcal 282kcal N/A
Weight per 100 calories 27g 104g N/A
Net carbs 73.61g 18.58g N/A
Sugar 0.27g 4.54g N/A
Sodium 2mg 1mg 0%
Vitamin E 0.06mg 0.09mg 0%
Vitamin K 0.3µg 0.4µg 0%
Saturated fat 0.155g 0.197g 0%
Tryptophan 0.127mg 0.023mg 0%
Threonine 0.281mg 0.133mg 0%
Isoleucine 0.357mg 0.133mg 0%
Leucine 0.71mg 0.358mg 0%
Lysine 0.228mg 0.141mg 0%
Methionine 0.183mg 0.069mg 0%
Phenylalanine 0.52mg 0.155mg 0%
Valine 0.415mg 0.191mg 0%
Histidine 0.23mg 0.091mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Corn
Corn
3
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 ProteinProtein +202.9%
Contains more CarbsCarbs +263.7%
Contains more FatsFats +53.1%
Contains more WaterWater +515.9%
Contains more OtherOther +52.2%

Fat Type Comparison

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

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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.