Pasta vs. Cornmeal — In-Depth Nutrition Comparison

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What are the main differences between pasta and cornmeal?

Pasta is richer in vitamin B12, yet cornmeal is richer in iron, folate, vitamin B1, vitamin B3, vitamin B2, vitamin B6, and phosphorus.
Cornmeal's daily need coverage for iron is 40% higher.
Pasta has a lower glycemic index than cornmeal.

We used Pasta, fresh-refrigerated, plain, cooked and Cornmeal, degermed, enriched, yellow types in this comparison.

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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.

Pasta

Cornmeal

Contains more CalciumCalcium	+100%
Contains more CopperCopper	+22.4%
Contains less SodiumSodium	-14.3%
Contains more ManganeseManganese	+28.7%

Contains more MagnesiumMagnesium	+77.8%
Contains more PotassiumPotassium	+491.7%
Contains more IronIron	+282.5%
Contains more ZincZinc	+17.9%
Contains more PhosphorusPhosphorus	+57.1%

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.

Pasta

Cornmeal

Contains more Vitamin B12Vitamin B12

+∞%

Contains more Vitamin AVitamin A	+83.3%
Contains more Vitamin B1Vitamin B1	+163.6%
Contains more Vitamin B2Vitamin B2	+154.7%
Contains more Vitamin B3Vitamin B3	+400.8%
Contains more Vitamin B5Vitamin B5	+31.1%
Contains more Vitamin B6Vitamin B6	+435.3%
Contains more FolateFolate	+226.6%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	1.14mg	4.36mg	40%
Folate	64µg	209µg	36%
Starch		73.3g	30%
Vitamin B1	0.209mg	0.551mg	29%
Vitamin B3	0.992mg	4.968mg	25%
Selenium		10.5µg	19%
Carbs	24.93g	79.45g	18%
Vitamin B2	0.15mg	0.382mg	18%
Fiber		3.9g	16%
Calories	131kcal	370kcal	12%
Cholesterol	33mg	0mg	11%
Vitamin B6	0.034mg	0.182mg	11%
Vitamin B12	0.14µg	0µg	6%
Phosphorus	63mg	99mg	5%
Protein	5.15g	7.11g	4%
Magnesium	18mg	32mg	3%
Potassium	24mg	142mg	3%
Polyunsaturated fat	0.429g	0.828g	3%
Copper	0.093mg	0.076mg	2%
Manganese	0.224mg	0.174mg	2%
Choline		8.6mg	2%
Fats	1.05g	1.75g	1%
Zinc	0.56mg	0.66mg	1%
Vitamin A	6µg	11µg	1%
Vitamin E		0.12mg	1%
Vitamin B5	0.183mg	0.24mg	1%
Monounsaturated fat	0.124g	0.39g	1%
Protein per 100 calories	3.9g	1.9g	N/A
Calories per 10 g protein	254kcal	520kcal	N/A
Weight per 100 calories	76g	27g	N/A
Net carbs	24.93g	75.55g	N/A
Calcium	6mg	3mg	0%
Sugar		1.61g	N/A
Sodium	6mg	7mg	0%
Saturated fat	0.15g	0.22g	0%
Tryptophan	0.065mg	0.038mg	0%
Threonine	0.134mg	0.172mg	0%
Isoleucine	0.197mg	0.242mg	0%
Leucine	0.348mg	1.006mg	0%
Lysine	0.097mg	0.105mg	0%
Methionine	0.079mg	0.162mg	0%
Phenylalanine	0.247mg	0.366mg	0%
Valine	0.217mg	0.337mg	0%
Histidine	0.103mg	0.172mg	0%
Fructose		0.17g	0%