Cornmeal Yellow vs Flour Wheat
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Per 100 calories
| Nutrient | Cornmeal Yellow | Flour Wheat |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 2.42 g | 3.51 g |
| Carbs | 21.1 g | 20.4 g |
| Fat | 0.769 g | 0.508 g |
| Vitamins | ||
| Vitamin A | 4.63 µg | 0 µg |
| Thiamin (B1) | 0.198 mg | 0.192 mg |
| Riboflavin (B2) | 0.118 mg | 0.071 mg |
| Niacin (B3) | 1.45 mg | 1.44 mg |
| Pantothenic Acid (B5) | 0.108 mg | 0 mg |
| Vitamin B6 | 0.127 mg | 0.034 mg |
| Folate | 70.4 µg | 26.2 µg |
| Minerals | ||
| Calcium | 97.4 mg | 6.87 mg |
| Iron | 1.49 mg | 1.1 mg |
| Magnesium | 18.2 mg | 15.9 mg |
| Phosphorus | 200 mg | 48.7 mg |
| Potassium | 60.9 mg | 54.7 mg |
| Sodium | 378 mg | 0.755 mg |
| Zinc | 0.423 mg | 0.413 mg |
| Copper | 0.041 mg | 0.068 mg |
| Manganese | 0.108 mg | 0.413 mg |
| Selenium | 0 µg | 5.05 µg |
| Carbohydrates | ||
| Fiber | 1.94 g | 1.87 g |
| Fats | ||
| Polyunsaturated Fat | 0.346 g | 0 g |
| Monounsaturated Fat | 0.2 g | 0 g |
| Saturated Fat | 0.107 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.336 g | 0 g |
| Amino Acids | ||
| Histidine | 0.073 g | 0 g |
| Isoleucine | 0.086 g | 0 g |
| Leucine | 0.288 g | 0 g |
| Lysine | 0.067 g | 0 g |
| Methionine | 0.05 g | 0 g |
| Cystine | 0.044 g | 0 g |
| Phenylalanine | 0.119 g | 0 g |
| Tyrosine | 0.097 g | 0 g |
| Threonine | 0.089 g | 0 g |
| Tryptophan | 0.018 g | 0 g |
| Valine | 0.121 g | 0 g |
| Arginine | 0.119 g | 0 g |
| Alanine | 0.174 g | 0 g |
| Serine | 0.164 g | 0 g |
| Proline | 0.476 g | 0 g |
| Glycine | 0.098 g | 0 g |
| Aspartic Acid | 0.215 g | 0 g |
| Glutamic Acid | 0.115 g | 0 g |
Per 100 grams
| Nutrient | Cornmeal Yellow | Flour Wheat |
|---|---|---|
| Calories | 346 kcal | 364 kcal |
| Protein | 8.37 g | 12.8 g |
| Carbs | 72.8 g | 74.1 g |
| Fat | 2.66 g | 1.85 g |
| Vitamins | ||
| Vitamin A | 16 µg | 0 µg |
| Thiamin (B1) | 0.684 mg | 0.698 mg |
| Riboflavin (B2) | 0.407 mg | 0.26 mg |
| Niacin (B3) | 5.02 mg | 5.24 mg |
| Pantothenic Acid (B5) | 0.373 mg | 0 mg |
| Vitamin B6 | 0.438 mg | 0.125 mg |
| Folate | 243 µg | 95.3 µg |
| Minerals | ||
| Calcium | 337 mg | 25 mg |
| Iron | 5.15 mg | 4.02 mg |
| Magnesium | 63 mg | 58 mg |
| Phosphorus | 693 mg | 177 mg |
| Potassium | 211 mg | 199 mg |
| Sodium | 1,307 mg | 2.75 mg |
| Zinc | 1.46 mg | 1.5 mg |
| Copper | 0.14 mg | 0.248 mg |
| Manganese | 0.373 mg | 1.5 mg |
| Selenium | 0 µg | 18.4 µg |
| Carbohydrates | ||
| Fiber | 6.7 g | 6.8 g |
| Fats | ||
| Polyunsaturated Fat | 1.2 g | 0 g |
| Monounsaturated Fat | 0.692 g | 0 g |
| Saturated Fat | 0.371 g | 0 g |
| Omega-6 (Linoleic Acid) | 1.16 g | 0 g |
| Amino Acids | ||
| Histidine | 0.251 g | 0 g |
| Isoleucine | 0.298 g | 0 g |
| Leucine | 0.996 g | 0 g |
| Lysine | 0.232 g | 0 g |
| Methionine | 0.174 g | 0 g |
| Cystine | 0.152 g | 0 g |
| Phenylalanine | 0.411 g | 0 g |
| Tyrosine | 0.335 g | 0 g |
| Threonine | 0.308 g | 0 g |
| Tryptophan | 0.062 g | 0 g |
| Valine | 0.417 g | 0 g |
| Arginine | 0.412 g | 0 g |
| Alanine | 0.602 g | 0 g |
| Serine | 0.566 g | 0 g |
| Proline | 1.65 g | 0 g |
| Glycine | 0.34 g | 0 g |
| Aspartic Acid | 0.744 g | 0 g |
| Glutamic Acid | 0.398 g | 0 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Cornmeal Yellow and Flour Wheat, including preparation variants and research-cited compound levels, or compare any two foods.