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  6. White Bread vs. Cornmeal

White Bread vs. Cornmeal — In-Depth Nutrition Comparison

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Differences between White Bread and Cornmeal

  • White Bread has more Selenium, Manganese, Calcium, and Vitamin B5, while Cornmeal has more Folate, Vitamin B2, Iron, and Vitamin B6.
  • Cornmeal's daily need coverage for Folate is 25% higher.
  • Cornmeal contains 70 times less Sodium than White Bread. White Bread contains 490mg of Sodium, while Cornmeal contains 7mg.

The food types used in this comparison are Bread, white, commercially prepared (includes soft bread crumbs) and Cornmeal, degermed, enriched, yellow.

Infographic

White Bread 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
White Bread
White Bread
5
:
5
Cornmeal
Cornmeal
Contains more Calcium +4700%
Contains more Zinc +12.1%
Contains more Copper +32.9%
Contains more Manganese +208%
Contains more Selenium +109.5%
Contains more Iron +20.8%
Contains more Magnesium +39.1%
Contains more Potassium +12.7%
Contains less Sodium -98.6%
Equal in Phosphorus - 99
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Cornmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Contains more Calcium +4700%
Contains more Zinc +12.1%
Contains more Copper +32.9%
Contains more Manganese +208%
Contains more Selenium +109.5%
Contains more Iron +20.8%
Contains more Magnesium +39.1%
Contains more Potassium +12.7%
Contains less Sodium -98.6%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
White Bread
White Bread
3
:
6
Cornmeal
Cornmeal
Contains more Vitamin E +83.3%
Contains more Vitamin B5 +123.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +21300%
Contains more Vitamin B2 +57.2%
Contains more Vitamin B6 +109.2%
Contains more Folate +88.3%
Equal in Vitamin B1 - 0.551
Equal in Vitamin B3 - 4.968
White Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 134% 57% 90% 33% 21% 84% 0% 1%
Cornmeal
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 E +83.3%
Contains more Vitamin B5 +123.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +21300%
Contains more Vitamin B2 +57.2%
Contains more Vitamin B6 +109.2%
Contains more Folate +88.3%
Equal in Vitamin B1 - 0.551
Equal in Vitamin B3 - 4.968

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
White Bread
White Bread
4
:
1
Cornmeal
Cornmeal
Contains more Protein +24.5%
Contains more Fats +90.3%
Contains more Water +225.8%
Contains more Other +288.2%
Contains more Carbs +60.8%
White Bread
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Cornmeal
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more Protein +24.5%
Contains more Fats +90.3%
Contains more Water +225.8%
Contains more Other +288.2%
Contains more Carbs +60.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
White Bread
White Bread
2
:
1
Cornmeal
Cornmeal
Contains more Monounsaturated Fat +53.6%
Contains more Polyunsaturated fat +93.5%
Contains less Saturated Fat -68.5%
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
Cornmeal
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Contains more Monounsaturated Fat +53.6%
Contains more Polyunsaturated fat +93.5%
Contains less Saturated Fat -68.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
White Bread
White Bread
3
:
2
Cornmeal
Cornmeal
Contains more Glucose +180.4%
Contains more Fructose +1329.4%
Contains more Maltose +778.9%
Contains more Starch +97.2%
Contains more Sucrose +∞%
White Bread
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 g
Cornmeal
98%
Starch: 73.3 g
Sucrose: 0.68 g
Glucose: 0.56 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0 g
Contains more Glucose +180.4%
Contains more Fructose +1329.4%
Contains more Maltose +778.9%
Contains more Starch +97.2%
Contains more Sucrose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
White Bread Cornmeal
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat 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 White Bread Cornmeal Opinion
Net carbs 46.72g 75.55g Cornmeal
Protein 8.85g 7.11g White Bread
Fats 3.33g 1.75g White Bread
Carbs 49.42g 79.45g Cornmeal
Calories 266kcal 370kcal Cornmeal
Starch 37.17g 73.3g Cornmeal
Fructose 2.43g 0.17g White Bread
Sugar 5.67g 1.61g Cornmeal
Fiber 2.7g 3.9g Cornmeal
Calcium 144mg 3mg White Bread
Iron 3.61mg 4.36mg Cornmeal
Magnesium 23mg 32mg Cornmeal
Phosphorus 98mg 99mg Cornmeal
Potassium 126mg 142mg Cornmeal
Sodium 490mg 7mg Cornmeal
Zinc 0.74mg 0.66mg White Bread
Copper 0.101mg 0.076mg White Bread
Manganese 0.536mg 0.174mg White Bread
Selenium 22µg 10.5µg White Bread
Vitamin A 1IU 214IU Cornmeal
Vitamin A RAE 0µg 11µg Cornmeal
Vitamin E 0.22mg 0.12mg White Bread
Vitamin B1 0.533mg 0.551mg Cornmeal
Vitamin B2 0.243mg 0.382mg Cornmeal
Vitamin B3 4.78mg 4.968mg Cornmeal
Vitamin B5 0.536mg 0.24mg White Bread
Vitamin B6 0.087mg 0.182mg Cornmeal
Folate 111µg 209µg Cornmeal
Vitamin K 0.2µg 0µg White Bread
Tryptophan 0.038mg Cornmeal
Threonine 0.172mg Cornmeal
Isoleucine 0.242mg Cornmeal
Leucine 1.006mg Cornmeal
Lysine 0.105mg Cornmeal
Methionine 0.162mg Cornmeal
Phenylalanine 0.366mg Cornmeal
Valine 0.337mg Cornmeal
Histidine 0.172mg Cornmeal
Trans Fat 0.027g 0g Cornmeal
Saturated Fat 0.698g 0.22g Cornmeal
Omega-3 - EPA 0.001g 0g White Bread
Monounsaturated Fat 0.599g 0.39g White Bread
Polyunsaturated fat 1.602g 0.828g White Bread
Omega-6 - Eicosadienoic acid 0.002g 0g White Bread
Omega-3 - ALA 0.166g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White Bread Cornmeal
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
35%
White Bread
46%
Cornmeal
Minerals Daily Need Coverage Score
56%
White Bread
37%
Cornmeal

Comparison summary

Which food is cheaper?
White Bread
White Bread is cheaper (difference - $1.4)
Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 4.06g)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 483mg)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 0.478g)
Which food is lower in glycemic index?
Cornmeal
Cornmeal is lower in glycemic index (difference - 5)
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

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. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.