White Bread vs. Cornmeal
Nutrition comparison of White Bread and Cornmeal
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
cornmeal
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and cornmeal:
- Both white bread and cornmeal are high in calories, carbohydrates, dietary fiber, iron and protein.
- Cornmeal is an excellent source of potassium.
- White bread has more riboflavin and folate, however, cornmeal contains more Vitamin B6.
- White bread is an excellent source of calcium.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Cornmeal (Cornmeal, yellow (Navajo)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and cornmeal are high in calories. Cornmeal has 61% more calories than white bread - white bread has 238 calories per 100 grams and cornmeal has 384 calories.
For macronutrient ratios, white bread is heavier in protein, lighter in fat and similar to cornmeal for carbs. White bread has a macronutrient ratio of 18:74:8 and for cornmeal, 10:76:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Cornmeal | |
|---|---|---|
| Protein | 18% | 10% |
| Carbohydrates | 74% | 76% |
| Fat | 8% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Both white bread and cornmeal are high in carbohydrates. Cornmeal has 66% more carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and cornmeal has 72.9g of carbohydrates.
dietary fiber
Both white bread and cornmeal are high in dietary fiber. White bread is very similar to white bread for dietary fiber - white bread has 9.2g of dietary fiber per 100 grams and cornmeal has 9.4g of dietary fiber.
sugar
White bread and cornmeal contain similar amounts of sugar - white bread has 5g of sugar per 100 grams and cornmeal has 1.6g of sugar.
Protein
protein
Both white bread and cornmeal are high in protein. White bread has a little more protein (8%) than cornmeal by weight - white bread has 10.7g of protein per 100 grams and cornmeal has 9.9g of protein.
Fat
saturated fat
White bread and cornmeal contain similar amounts of saturated fat - white bread has 0.63g of saturated fat per 100 grams and cornmeal has 1g of saturated fat.
trans fat
Both white bread and cornmeal are low in trans fat - white bread has 0.03g of trans fat per 100 grams and cornmeal does not contain significant amounts.
Vitamins
Vitamin A
White bread and cornmeal contain similar amounts of Vitamin A - white bread has 1.2ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.
Vitamin E
White bread and cornmeal contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and cornmeal has 0.37mg of Vitamin E.
Vitamin K
White bread and cornmeal contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and cornmeal has 0.2ug of Vitamin K.
The B Vitamins
White bread has more riboflavin and folate, however, cornmeal contains more Vitamin B6. Both white bread and cornmeal contain significant amounts of thiamin, niacin and pantothenic acid.
| White Bread | Cornmeal | |
|---|---|---|
| Thiamin | 0.51 MG | 0.3 MG |
| Riboflavin | 0.255 MG | 0.093 MG |
| Niacin | 4.455 MG | 2.47 MG |
| Pantothenic acid | 0.455 MG | 0.595 MG |
| Vitamin B6 | 0.08 MG | 0.59 MG |
| Folate | 127 UG | 34 UG |
Minerals
calcium
White bread is an excellent source of calcium and it has 113 times more calcium than cornmeal - white bread has 684mg of calcium per 100 grams and cornmeal has 6mg of calcium.
iron
Both white bread and cornmeal are high in iron. White bread has 64% more iron than cornmeal - white bread has 4.9mg of iron per 100 grams and cornmeal has 3mg of iron.
potassium
Cornmeal is an excellent source of potassium and it has 154% more potassium than white bread - white bread has 127mg of potassium per 100 grams and cornmeal has 322mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white bread and cornmeal contain significant amounts of alpha linoleic acid (ALA).
| White Bread | Cornmeal | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.06 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.06 G |
omega 6s
Comparing omega-6 fatty acids, cornmeal has more linoleic acid than white bread per 100 grams.
| White Bread | Cornmeal | |
|---|---|---|
| other omega 6 | 0.005 G | 0.033 G |
| linoleic acid | 0.879 G | 2.292 G |
| Total | 0.884 G | 2.325 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: White Bread (Bread, white wheat) and Cornmeal (Cornmeal, yellow (Navajo)) .
White Bread g
()
|
Daily Values (%) |
Cornmeal g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does white bread or cornmeal contain more calories in 100 grams?Both white bread and cornmeal are high in calories. Cornmeal has 60% more calories than white bread - white bread has 238 calories in 100g and cornmeal has 384 calories.
Does white bread or cornmeal have more carbohydrates?
By weight, both white bread and cornmeal are high in carbohydrates. cornmeal has 70% more carbohydrates than white bread - white bread has 43.9g of carbs for 100g and cornmeal has 72.9g of carbohydrates.
Does white bread or cornmeal contain more calcium?
White bread is a rich source of calcium and it has 113 times more calcium than cornmeal - white bread has 684mg of calcium in 100 grams and cornmeal has 6mg of calcium.
Does white bread or cornmeal contain more iron?
Both white bread and cornmeal are high in iron. White bread has 60% more iron than cornmeal - white bread has 4.9mg of iron in 100 grams and cornmeal has 3mg of iron.
Does white bread or cornmeal contain more potassium?
Cornmeal is a rich source of potassium and it has 150% more potassium than white bread - white bread has 127mg of potassium in 100 grams and cornmeal has 322mg of potassium.