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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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.
| 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% |
| Contains more CholineCholine | +179.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 B6 | 0.044mg | 0.139mg | 7% |
| Vitamin B5 | 0.438mg | 0.792mg | 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% |
| Magnesium | 22mg | 26mg | 1% |
| Fiber | 2.7g | 2.4g | 1% |
| Fructose | 0.79g | 1% | |
| Calcium | 15mg | 3mg | 1% |
| Monounsaturated fat | 0.087g | 0.374g | 1% |
| Vitamin A | 0µg | 13µg | 1% |
| Polyunsaturated fat | 0.413g | 0.603g | 1% |
| Zinc | 0.7mg | 0.62mg | 1% |
| Fats | 0.98g | 1.5g | 1% |
| 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
| 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
| Contains less Sat. FatSaturated fat | -21.3% |
| Contains more Mono. FatMonounsaturated fat | +329.9% |
| Contains more Poly. FatPolyunsaturated fat | +46% |
