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.
Detailed nutritional comparison of white bread and cornmeal is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: White Bread (Bread, white wheat) and Cornmeal (Cornmeal, yellow (Navajo)) . Have a correction or suggestions? Shoot us an email.


Image of White Bread src
Image of Cornmeal src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either White Bread or Cornmeal .

Note: The specific food items compared are: White Bread (Bread, white wheat) and Cornmeal (Cornmeal, yellow (Navajo)) .

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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.

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