Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Cornmeal
  5. Compare
  6. Cornmeal vs. Prunes

Cornmeal vs. Prunes — In-Depth Nutrition Comparison

Compare

Summary of differences between cornmeal and prunes

  • Cornmeal has more folate, iron, vitamin B1, vitamin B3, selenium, and vitamin B2, while prunes have more vitamin K, copper, potassium, and fiber.
  • Cornmeal covers your daily need for folate, 51% more than prunes.
  • Cornmeal contains 35 times more selenium than prunes. While cornmeal contains 10.5µg of selenium, prunes contain only 0.3µg.
  • Prunes have a lower glycemic index. The glycemic index of prunes is 29, while the glycemic index of cornmeal is 68.

These are the specific foods used in this comparison Cornmeal, degermed, enriched, yellow and Plums, dried (prunes), uncooked.

Infographic

Cornmeal vs Prunes 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%
Prunes
Prunes
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more IronIron +368.8%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +43.5%
Contains more SeleniumSelenium +3400%
Contains more MagnesiumMagnesium +28.1%
Contains more CalciumCalcium +1333.3%
Contains more PotassiumPotassium +415.5%
Contains more CopperCopper +269.7%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +71.8%

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%
Prunes
Prunes
6
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 2% 0% 13% 8.6% 13% 43% 35% 25% 47% 0% 149% 3%
Contains more Vitamin B1Vitamin B1 +980.4%
Contains more Vitamin B2Vitamin B2 +105.4%
Contains more Vitamin B3Vitamin B3 +164%
Contains more FolateFolate +5125%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +254.5%
Contains more Vitamin EVitamin E +258.3%
Contains more Vitamin B5Vitamin B5 +75.8%
Contains more Vitamin B6Vitamin B6 +12.6%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cornmeal Prunes DV% diff.
Folate 209µg 4µg 51%
Vitamin K 0µg 59.5µg 50%
Iron 4.36mg 0.93mg 43%
Vitamin B1 0.551mg 0.051mg 42%
Starch 73.3g 5.11g 28%
Copper 0.076mg 0.281mg 23%
Selenium 10.5µg 0.3µg 19%
Vitamin B3 4.968mg 1.882mg 19%
Potassium 142mg 732mg 17%
Vitamin B2 0.382mg 0.186mg 15%
Fructose 0.17g 12.45g 15%
Fiber 3.9g 7.1g 13%
Protein 7.11g 2.18g 10%
Calories 370kcal 240kcal 7%
Carbs 79.45g 63.88g 5%
Manganese 0.174mg 0.299mg 5%
Polyunsaturated fat 0.828g 0.062g 5%
Calcium 3mg 43mg 4%
Phosphorus 99mg 69mg 4%
Vitamin B5 0.24mg 0.422mg 4%
Vitamin A 11µg 39µg 3%
Fats 1.75g 0.38g 2%
Magnesium 32mg 41mg 2%
Zinc 0.66mg 0.44mg 2%
Vitamin E 0.12mg 0.43mg 2%
Vitamin B6 0.182mg 0.205mg 2%
Vitamin C 0mg 0.6mg 1%
Saturated fat 0.22g 0.088g 1%
Monounsaturated fat 0.39g 0.053g 1%
Protein per 100 calories 1.9g 0.91g N/A
Calories per 10 g protein 520kcal 1101kcal N/A
Weight per 100 calories 27g 42g N/A
Net carbs 75.55g 56.78g N/A
Sugar 1.61g 38.13g N/A
Sodium 7mg 2mg 0%
Choline 8.6mg 10.1mg 0%
Tryptophan 0.038mg 0.025mg 0%
Threonine 0.172mg 0.049mg 0%
Isoleucine 0.242mg 0.041mg 0%
Leucine 1.006mg 0.066mg 0%
Lysine 0.105mg 0.05mg 0%
Methionine 0.162mg 0.016mg 0%
Phenylalanine 0.366mg 0.052mg 0%
Valine 0.337mg 0.056mg 0%
Histidine 0.172mg 0.027mg 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
Prunes
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more ProteinProtein +226.1%
Contains more FatsFats +360.5%
Contains more CarbsCarbs +24.4%
Contains more WaterWater +176.6%
Contains more OtherOther +417.6%

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
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +635.8%
Contains more Poly. FatPolyunsaturated fat +1235.5%
Contains less Sat. FatSaturated fat -60%

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
Prunes
Prunes
2
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Contains more StarchStarch +1334.4%
Contains more SucroseSucrose +353.3%
Contains more MaltoseMaltose +216.7%
Contains more GlucoseGlucose +4446.4%
Contains more FructoseFructose +7223.5%
~equal in Lactose ~0g
~equal in Galactose ~0g

People also compare

Cornmeal
Cornmeal vs Couscous
Couscous
Cornmeal
Cornmeal vs Millet raw
Millet raw
Cornmeal
Cornmeal vs Brown rice
Brown rice
Prunes
Prunes vs Plum
Plum
Prunes
Prunes vs Dried fruit
Dried fruit
Prunes
Prunes vs Quince
Quince

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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.