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  6. Cornmeal vs. Corn raw

Cornmeal vs. Corn raw — In-Depth Nutrition Comparison

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How are cornmeal and corn raw different?

  • Cornmeal is higher in iron, folate, vitamin B1, vitamin B2, vitamin B3, selenium, fiber, and vitamin B6; however, corn raw is richer in vitamin B5 and vitamin C.
  • Daily need coverage for iron for cornmeal is 48% higher.
  • Cornmeal contains 18 times more selenium than corn raw. While cornmeal contains 10.5µg of selenium, corn raw contains only 0.6µg.
  • Corn raw has a lower glycemic index (52) than cornmeal (68).

Cornmeal, degermed, enriched, yellow and Corn, sweet, yellow, raw are the varieties used in this article.

Infographic

Cornmeal vs Corn raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +50%
Contains more IronIron +738.5%
Contains more CopperCopper +40.7%
Contains more ZincZinc +43.5%
Contains more PhosphorusPhosphorus +11.2%
Contains less SodiumSodium -53.3%
Contains more SeleniumSelenium +1650%
Contains more MagnesiumMagnesium +15.6%
Contains more PotassiumPotassium +90.1%
~equal in Manganese ~0.163mg

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%
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 23% 0% 3% 1.4% 39% 13% 33% 43% 21% 0% 0.75% 32%
Contains more Vitamin AVitamin A +22.2%
Contains more Vitamin EVitamin E +71.4%
Contains more Vitamin B1Vitamin B1 +255.5%
Contains more Vitamin B2Vitamin B2 +594.5%
Contains more Vitamin B3Vitamin B3 +180.7%
Contains more Vitamin B6Vitamin B6 +95.7%
Contains more FolateFolate +397.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +198.8%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cornmeal Corn raw DV% diff.
Iron 4.36mg 0.52mg 48%
Folate 209µg 42µg 42%
Vitamin B1 0.551mg 0.155mg 33%
Starch 73.3g 5.7g 28%
Vitamin B2 0.382mg 0.055mg 25%
Carbs 79.45g 18.7g 20%
Vitamin B3 4.968mg 1.77mg 20%
Selenium 10.5µg 0.6µg 18%
Calories 370kcal 86kcal 14%
Vitamin B5 0.24mg 0.717mg 10%
Protein 7.11g 3.27g 8%
Vitamin C 0mg 6.8mg 8%
Fiber 3.9g 2g 8%
Vitamin B6 0.182mg 0.093mg 7%
Potassium 142mg 270mg 4%
Choline 8.6mg 23mg 3%
Copper 0.076mg 0.054mg 2%
Zinc 0.66mg 0.46mg 2%
Polyunsaturated fat 0.828g 0.487g 2%
Fructose 0.17g 1.94g 2%
Fats 1.75g 1.35g 1%
Magnesium 32mg 37mg 1%
Phosphorus 99mg 89mg 1%
Protein per 100 calories 1.9g 3.8g N/A
Calories per 10 g protein 520kcal 263kcal N/A
Weight per 100 calories 27g 116g N/A
Net carbs 75.55g 16.7g N/A
Calcium 3mg 2mg 0%
Sugar 1.61g 6.26g N/A
Sodium 7mg 15mg 0%
Vitamin A 11µg 9µg 0%
Vitamin E 0.12mg 0.07mg 0%
Manganese 0.174mg 0.163mg 0%
Vitamin K 0µg 0.3µg 0%
Saturated fat 0.22g 0.325g 0%
Monounsaturated fat 0.39g 0.432g 0%
Tryptophan 0.038mg 0.023mg 0%
Threonine 0.172mg 0.129mg 0%
Isoleucine 0.242mg 0.129mg 0%
Leucine 1.006mg 0.348mg 0%
Lysine 0.105mg 0.137mg 0%
Methionine 0.162mg 0.067mg 0%
Phenylalanine 0.366mg 0.15mg 0%
Valine 0.337mg 0.185mg 0%
Histidine 0.172mg 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

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
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more ProteinProtein +117.4%
Contains more FatsFats +29.6%
Contains more CarbsCarbs +324.9%
Contains more WaterWater +580.2%
Contains more OtherOther +23.5%

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains less Sat. FatSaturated fat -32.3%
Contains more Poly. FatPolyunsaturated fat +70%
Contains more Mono. FatMonounsaturated fat +10.8%

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
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +1186%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +30.9%
Contains more GlucoseGlucose +512.5%
Contains more FructoseFructose +1041.2%
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.