Cornmeal vs. Whole Wheat Flour
Nutrition comparison of Cornmeal and Whole Wheat Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
whole wheat flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and whole wheat flour:
- Both cornmeal and whole wheat flour are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Whole wheat flour has more riboflavin and niacin, however, cornmeal contains more Vitamin B6.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cornmeal and whole wheat flour are high in calories. Cornmeal has 16% more calories than whole wheat flour - cornmeal has 384 calories per 100 grams and whole wheat flour has 332 calories.
For macronutrient ratios, cornmeal is lighter in carbs, heavier in fat and similar to whole wheat flour for protein. Cornmeal has a macronutrient ratio of 10:76:14 and for whole wheat flour, 11:84:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Whole Wheat Flour | |
|---|---|---|
| Protein | 10% | 11% |
| Carbohydrates | 76% | 84% |
| Fat | 14% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Both cornmeal and whole wheat flour are high in carbohydrates. Cornmeal is very similar to cornmeal for carbohydrates - cornmeal has 72.9g of total carbs per 100 grams and whole wheat flour has 74.5g of carbohydrates.
dietary fiber
Both cornmeal and whole wheat flour are high in dietary fiber. Whole wheat flour has 39% more dietary fiber than cornmeal - cornmeal has 9.4g of dietary fiber per 100 grams and whole wheat flour has 13.1g of dietary fiber.
sugar
Cornmeal and whole wheat flour contain similar amounts of sugar - cornmeal has 1.6g of sugar per 100 grams and whole wheat flour has 1g of sugar.
Protein
protein
Both cornmeal and whole wheat flour are high in protein. Cornmeal is very similar to whole wheat flour for protein - cornmeal has 9.9g of protein per 100 grams and whole wheat flour has 9.6g of protein.
Fat
saturated fat
Cornmeal and whole wheat flour contain similar amounts of saturated fat - cornmeal has 1g of saturated fat per 100 grams and whole wheat flour has 0.43g of saturated fat.
Vitamins
Vitamin A
Whole wheat flour and cornmeal contain similar amounts of Vitamin A - whole wheat flour has 2.7ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.
Vitamin E
Cornmeal and whole wheat flour contain similar amounts of Vitamin E - cornmeal has 0.37mg of Vitamin E per 100 grams and whole wheat flour has 0.53mg of Vitamin E.
Vitamin K
Cornmeal and whole wheat flour contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and whole wheat flour has 1.9ug of Vitamin K.
The B Vitamins
Whole wheat flour has more riboflavin and niacin, however, cornmeal contains more Vitamin B6. Both cornmeal and whole wheat flour contain significant amounts of thiamin, pantothenic acid and folate.
| Cornmeal | Whole Wheat Flour | |
|---|---|---|
| Thiamin | 0.3 MG | 0.297 MG |
| Riboflavin | 0.093 MG | 0.188 MG |
| Niacin | 2.47 MG | 5.347 MG |
| Pantothenic acid | 0.595 MG | 1.011 MG |
| Vitamin B6 | 0.59 MG | 0.191 MG |
| Folate | 34 UG | 28 UG |
Minerals
calcium
Whole wheat flour has 450% more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and whole wheat flour has 33mg of calcium.
iron
Both cornmeal and whole wheat flour are high in iron. Whole wheat flour has 24% more iron than cornmeal - cornmeal has 3mg of iron per 100 grams and whole wheat flour has 3.7mg of iron.
potassium
Both cornmeal and whole wheat flour are high in potassium. Whole wheat flour has 22% more potassium than cornmeal - cornmeal has 322mg of potassium per 100 grams and whole wheat flour has 394mg of potassium.
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: Cornmeal (Cornmeal, yellow (Navajo)) and Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) .
Cornmeal 120g
(
cup
)
|
Daily Values (%) |
Whole Wheat Flour 137g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 461KCAL 23% |
|
1% | calories | 5% |
|
455KCAL 23% | |
| 87G 35% |
|
5% | carbohydrates | 17% |
|
102G 41% | |
| 11G 45% |
|
5% | dietary fiber | 64% |
|
18G 72% | |
| 1.9G | 36% | sugar | 5% | 1.4G | |||
| 7.1G 11% |
|
163% | total fat | 5% |
|
2.7G 4% | |
| 1.3G 7% |
|
120% | saturated fat | 5% |
|
0.59G 3% | |
| 2.6G | 567% | monounsaturated fat | 5% | 0.39G | |||
| 2.8G | 75% | polyunsaturated fat | 5% | 1.6G | |||
| 4.8MG 0.3% |
|
17% | sodium | 5% |
|
4.1MG 0.3% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
3.7UG 1% | ||
| 7.2MG 1% |
|
5% | calcium | 525% |
|
45MG 5% | |
| 3.6MG 20% |
|
5% | iron | 42% |
|
5.1MG 28% | |
| 128MG 41% |
|
5% | magnesium | 25% |
|
160MG 52% | |
| 386MG 17% |
|
5% | potassium | 40% |
|
540MG 24% | |
| 0.36MG 33% |
|
5% | thiamin (Vit B1) | 14% |
|
0.41MG 37% | |
| 0.11MG 10% |
|
5% | riboflavin (Vit B2) | 136% |
|
0.26MG 23% | |
| 3MG 21% |
|
5% | niacin (Vit B3) | 143% |
|
7.3MG 52% | |
| 0.71MG 55% |
|
173% | Vitamin B6 | 5% |
|
0.26MG 20% | |
| 0.71MG 14% |
|
5% | pantothenic acid (Vit B5) | 97% |
|
1.4MG 28% | |
| 41UG 10% |
|
8% | folate (Vit B9) | 5% |
|
38UG 10% | |
| 0.44MG 3% |
|
5% | Vitamin E | 66% |
|
0.73MG 5% | |
| 0.24UG 0.3% |
|
5% | Vitamin K | 983% |
|
2.6UG 3% | |
| 12G 24% |
|
5% | protein | 8% |
|
13G 26% | |
|
|
5% | choline | >999% |
|
43MG 10% | ||
| 0.29MG 24% |
|
5% | copper | 124% |
|
0.65MG 54% | |
| 0.77MG 43% |
|
5% | manganese | 510% |
|
4.7MG 259% | |
| 270MG 39% |
|
5% | phosphorus | 64% |
|
443MG 63% | |
| 7.2UG 13% |
|
5% | selenium | 136% |
|
17UG 32% | |
| 3.7MG 47% |
|
5% | zinc | 11% |
|
4.1MG 51% | |
| 12G | 5% | Water | 42% | 17G | |||
| 74G | >999% | Starch | 5% | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, Vitamin C, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does cornmeal or whole wheat flour contain more calories in 100 grams?Both cornmeal and whole wheat flour are high in calories. Cornmeal has 20% more calories than whole wheat flour - cornmeal has 384 calories in 100g and whole wheat flour has 332 calories.
Does cornmeal or whole wheat flour have more carbohydrates?
By weight, both cornmeal and whole wheat flour are high in carbohydrates. cornmeal is very similar to cornmeal for carbohydrates - cornmeal has 72.9g of carbs for 100g and whole wheat flour has 74.5g of carbohydrates.
Does cornmeal or whole wheat flour contain more iron?
Both cornmeal and whole wheat flour are high in iron. Whole wheat flour has 20% more iron than cornmeal - cornmeal has 3mg of iron in 100 grams and whole wheat flour has 3.7mg of iron.
Does cornmeal or whole wheat flour contain more potassium?
Both cornmeal and whole wheat flour are high in potassium. Whole wheat flour has 20% more potassium than cornmeal - cornmeal has 322mg of potassium in 100 grams and whole wheat flour has 394mg of potassium.