Whole Wheat Bread vs. Cornmeal
Nutrition comparison of Whole Wheat Bread and Cornmeal
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
cornmeal
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and cornmeal:
- Both whole wheat bread and cornmeal are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Cornmeal has 3.1 times less sugar than whole wheat bread.
- Cornmeal has more Vitamin B6, however, whole wheat bread contains more folate.
- Whole wheat bread is an excellent source of calcium.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Cornmeal (Cornmeal, yellow (Navajo)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and cornmeal are high in calories. Cornmeal has 45% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and cornmeal has 384 calories.
| Whole Wheat Bread | Cornmeal | |
|---|---|---|
| Protein | 20% | 10% |
| Carbohydrates | 65% | 76% |
| Fat | 14% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole wheat bread and cornmeal are high in carbohydrates. Cornmeal has 68% more carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and cornmeal has 72.9g of carbohydrates.
dietary fiber
Both whole wheat bread and cornmeal are high in dietary fiber. Cornmeal has 27% more dietary fiber than whole wheat bread - whole wheat bread has 7.4g of dietary fiber per 100 grams and cornmeal has 9.4g of dietary fiber.
sugar
Cornmeal has 3.1 times less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and cornmeal has 1.6g of sugar.
Protein
protein
Both whole wheat bread and cornmeal are high in protein. Whole wheat bread has 36% more protein than cornmeal - whole wheat bread has 13.4g of protein per 100 grams and cornmeal has 9.9g of protein.
Fat
saturated fat
Whole wheat bread and cornmeal contain similar amounts of saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and cornmeal has 1g of saturated fat.
Vitamins
Vitamin C
Whole wheat bread and cornmeal contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and cornmeal does not contain significant amounts.
Vitamin E
Whole wheat bread and cornmeal contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and cornmeal has 0.37mg of Vitamin E.
Vitamin K
Whole wheat bread and cornmeal contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and cornmeal has 0.2ug of Vitamin K.
The B Vitamins
Cornmeal has more Vitamin B6, however, whole wheat bread contains more folate. Both whole wheat bread and cornmeal contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Whole Wheat Bread | Cornmeal | |
|---|---|---|
| Thiamin | 0.279 MG | 0.3 MG |
| Riboflavin | 0.131 MG | 0.093 MG |
| Niacin | 4.042 MG | 2.47 MG |
| Pantothenic acid | 0.336 MG | 0.595 MG |
| Vitamin B6 | 0.263 MG | 0.59 MG |
| Folate | 75 UG | 34 UG |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 16 times more calcium than cornmeal - whole wheat bread has 103mg of calcium per 100 grams and cornmeal has 6mg of calcium.
iron
Both whole wheat bread and cornmeal are high in iron. Cornmeal has 20% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron per 100 grams and cornmeal has 3mg of iron.
potassium
Both whole wheat bread and cornmeal are high in potassium. Cornmeal has 40% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium per 100 grams and cornmeal has 322mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than cornmeal per 100 grams.
| Whole Wheat Bread | Cornmeal | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.06 G |
| Total | 0.205 G | 0.06 G |
omega 6s
Comparing omega-6 fatty acids, both whole wheat bread and cornmeal contain significant amounts of linoleic acid.
| Whole Wheat Bread | Cornmeal | |
|---|---|---|
| other omega 6 | 0.002 G | 0.033 G |
| linoleic acid | 1.667 G | 2.292 G |
| Total | 1.669 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Cornmeal (Cornmeal, yellow (Navajo)) .
Whole Wheat 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 whole wheat bread or cornmeal contain more calories in 100 grams?Both whole wheat bread and cornmeal are high in calories. Cornmeal has 50% more calories than whole wheat bread - whole wheat bread has 265 calories in 100g and cornmeal has 384 calories.
Does whole wheat bread or cornmeal have more carbohydrates?
By weight, both whole wheat bread and cornmeal are high in carbohydrates. cornmeal has 70% more carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and cornmeal has 72.9g of carbohydrates.
Does whole wheat bread or cornmeal contain more calcium?
Whole wheat bread is a rich source of calcium and it has 16 times more calcium than cornmeal - whole wheat bread has 103mg of calcium in 100 grams and cornmeal has 6mg of calcium.
Does whole wheat bread or cornmeal contain more iron?
Both whole wheat bread and cornmeal are high in iron. Cornmeal has 20% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron in 100 grams and cornmeal has 3mg of iron.
Does whole wheat bread or cornmeal contain more potassium?
Both whole wheat bread and cornmeal are high in potassium. Cornmeal has 40% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and cornmeal has 322mg of potassium.