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  6. Cornmeal vs. Plum

Cornmeal vs. Plum — In-Depth Nutrition Comparison

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Differences between cornmeal and plums

  • Cornmeal has more iron, folate, vitamin B1, vitamin B3, vitamin B2, selenium, phosphorus, vitamin B6, and fiber, while plums have more vitamin C.
  • Cornmeal's daily need coverage for iron is 52% higher.
  • Plums have a lower glycemic index. The glycemic index of plums is 53, while the glycemic index of cornmeal is 68.

The food types used in this comparison are Cornmeal, degermed, enriched, yellow and Plums, raw.

Infographic

Cornmeal vs Plum 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 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Plum
Plum
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +357.1%
Contains more IronIron +2464.7%
Contains more CopperCopper +33.3%
Contains more ZincZinc +560%
Contains more PhosphorusPhosphorus +518.8%
Contains more ManganeseManganese +234.6%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +10.6%
Contains less SodiumSodium -100%

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 0% 0% 3.7% 2.4% 138% 88% 93% 14% 42% 0% 0% 157%
Plum
Plum
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 32% 0% 5.7% 5.2% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8%
Contains more Vitamin B1Vitamin B1 +1867.9%
Contains more Vitamin B2Vitamin B2 +1369.2%
Contains more Vitamin B3Vitamin B3 +1091.4%
Contains more Vitamin B5Vitamin B5 +77.8%
Contains more Vitamin B6Vitamin B6 +527.6%
Contains more FolateFolate +4080%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +54.5%
Contains more Vitamin EVitamin E +116.7%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cornmeal Plum DV% diff.
Iron 4.36mg 0.17mg 52%
Folate 209µg 5µg 51%
Vitamin B1 0.551mg 0.028mg 44%
Starch 73.3g 0g 30%
Vitamin B3 4.968mg 0.417mg 28%
Vitamin B2 0.382mg 0.026mg 27%
Carbs 79.45g 11.42g 23%
Selenium 10.5µg 0µg 19%
Calories 370kcal 46kcal 16%
Protein 7.11g 0.7g 13%
Phosphorus 99mg 16mg 12%
Vitamin B6 0.182mg 0.029mg 12%
Vitamin C 0mg 9.5mg 11%
Fiber 3.9g 1.4g 10%
Magnesium 32mg 7mg 6%
Zinc 0.66mg 0.1mg 5%
Manganese 0.174mg 0.052mg 5%
Vitamin K 0µg 6.4µg 5%
Polyunsaturated fat 0.828g 0.044g 5%
Fructose 0.17g 3.07g 4%
Fats 1.75g 0.28g 2%
Copper 0.076mg 0.057mg 2%
Vitamin B5 0.24mg 0.135mg 2%
Vitamin A 11µg 17µg 1%
Vitamin E 0.12mg 0.26mg 1%
Choline 8.6mg 1.9mg 1%
Saturated fat 0.22g 0.017g 1%
Monounsaturated fat 0.39g 0.134g 1%
Protein per 100 calories 1.9g 1.5g N/A
Calories per 10 g protein 520kcal 657kcal N/A
Weight per 100 calories 27g 217g N/A
Net carbs 75.55g 10.02g N/A
Calcium 3mg 6mg 0%
Potassium 142mg 157mg 0%
Sugar 1.61g 9.92g N/A
Sodium 7mg 0mg 0%
Tryptophan 0.038mg 0.009mg 0%
Threonine 0.172mg 0.01mg 0%
Isoleucine 0.242mg 0.014mg 0%
Leucine 1.006mg 0.015mg 0%
Lysine 0.105mg 0.016mg 0%
Methionine 0.162mg 0.008mg 0%
Phenylalanine 0.366mg 0.014mg 0%
Valine 0.337mg 0.016mg 0%
Histidine 0.172mg 0.009mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Plum
Plum
1
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more ProteinProtein +915.7%
Contains more FatsFats +525%
Contains more CarbsCarbs +595.7%
Contains more OtherOther +37.8%
Contains more WaterWater +680.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
Plum
Plum
1
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains more Mono. FatMonounsaturated fat +191%
Contains more Poly. FatPolyunsaturated fat +1781.8%
Contains less Sat. FatSaturated fat -92.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Plum
Plum
4
16% 51% 31%
Starch: 0 g
Sucrose: 1.57 g
Glucose: 5.07 g
Fructose: 3.07 g
Lactose: 0 g
Maltose: 0.08 g
Galactose: 0.14 g
Contains more StarchStarch +∞%
Contains more MaltoseMaltose +137.5%
Contains more SucroseSucrose +130.9%
Contains more GlucoseGlucose +805.4%
Contains more FructoseFructose +1705.9%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/nutrients
  2. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.