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  6. Broccoli vs. Cornmeal

Broccoli vs. Cornmeal — In-Depth Nutrition Comparison

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Important differences between broccoli and cornmeal

  • Broccoli has more vitamin C, vitamin K, vitamin A, and vitamin B5; however, cornmeal is richer in iron, vitamin B1, folate, vitamin B3, vitamin B2, and selenium.
  • Broccoli's daily need coverage for vitamin C is 99% more.
  • Cornmeal has a higher glycemic index. The glycemic index of cornmeal is 68, while the glycemic index of broccoli is 32.

The food varieties used in the comparison are Broccoli, raw and Cornmeal, degermed, enriched, yellow.

Infographic

Broccoli 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Contains more CalciumCalcium +1466.7%
Contains more PotassiumPotassium +122.5%
Contains more ManganeseManganese +20.7%
Contains more MagnesiumMagnesium +52.4%
Contains more IronIron +497.3%
Contains more CopperCopper +55.1%
Contains more ZincZinc +61%
Contains more PhosphorusPhosphorus +50%
Contains less SodiumSodium -78.8%
Contains more SeleniumSelenium +320%

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.
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 297% 0% 10% 16% 18% 27% 12% 34% 40% 0% 254% 47%
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% 3.7% 2.4% 138% 88% 93% 14% 42% 0% 0% 157%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +181.8%
Contains more Vitamin EVitamin E +550%
Contains more Vitamin B5Vitamin B5 +138.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +676.1%
Contains more Vitamin B2Vitamin B2 +226.5%
Contains more Vitamin B3Vitamin B3 +677.5%
Contains more FolateFolate +231.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.182mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broccoli Cornmeal DV% diff.
Vitamin C 89.2mg 0mg 99%
Vitamin K 101.6µg 0µg 85%
Iron 0.73mg 4.36mg 45%
Vitamin B1 0.071mg 0.551mg 40%
Folate 63µg 209µg 37%
Starch 0g 73.3g 30%
Vitamin B3 0.639mg 4.968mg 27%
Carbs 6.64g 79.45g 24%
Vitamin B2 0.117mg 0.382mg 20%
Calories 34kcal 370kcal 17%
Selenium 2.5µg 10.5µg 15%
Protein 2.82g 7.11g 9%
Vitamin B5 0.573mg 0.24mg 7%
Potassium 316mg 142mg 5%
Fiber 2.6g 3.9g 5%
Phosphorus 66mg 99mg 5%
Polyunsaturated fat 0.038g 0.828g 5%
Calcium 47mg 3mg 4%
Vitamin E 0.78mg 0.12mg 4%
Magnesium 21mg 32mg 3%
Copper 0.049mg 0.076mg 3%
Fats 0.37g 1.75g 2%
Zinc 0.41mg 0.66mg 2%
Vitamin A 31µg 11µg 2%
Manganese 0.21mg 0.174mg 2%
Choline 18.7mg 8.6mg 2%
Sodium 33mg 7mg 1%
Vitamin B6 0.175mg 0.182mg 1%
Saturated fat 0.039g 0.22g 1%
Monounsaturated fat 0.011g 0.39g 1%
Fructose 0.68g 0.17g 1%
Protein per 100 calories 8.3g 1.9g N/A
Calories per 10 g protein 121kcal 520kcal N/A
Weight per 100 calories 294g 27g N/A
Net carbs 4.04g 75.55g N/A
Sugar 1.7g 1.61g N/A
Tryptophan 0.033mg 0.038mg 0%
Threonine 0.088mg 0.172mg 0%
Isoleucine 0.079mg 0.242mg 0%
Leucine 0.129mg 1.006mg 0%
Lysine 0.135mg 0.105mg 0%
Methionine 0.038mg 0.162mg 0%
Phenylalanine 0.117mg 0.366mg 0%
Valine 0.125mg 0.337mg 0%
Histidine 0.059mg 0.172mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
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 WaterWater +698.7%
Contains more OtherOther +70.6%
Contains more ProteinProtein +152.1%
Contains more FatsFats +373%
Contains more CarbsCarbs +1096.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
Contains less Sat. FatSaturated fat -82.3%
Contains more Mono. FatMonounsaturated fat +3445.5%
Contains more Poly. FatPolyunsaturated fat +2078.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
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 FructoseFructose +300%
Contains more LactoseLactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +580%
Contains more GlucoseGlucose +14.3%
~equal in Maltose ~0.19g
~equal in Galactose ~0g

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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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.