Nutrition Comparison Tool

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Corn Flour Whole-Grain Yellow
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Wheat Flour Whole-Grain
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Comparison Results
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Number of Servings:
Comparison Bar Charts

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Corn Flour Whole-Grain Yellow 1 cup (x1) 21% DV 422 calories
  • Wheat Flour Whole-Grain 1 cup (x1) 20% DV 408 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Corn Flour Whole-Grain Yellow 1 cup (x1) 6% DV 4.5g
  • Wheat Flour Whole-Grain 1 cup (x1) 4% DV 3g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Corn Flour Whole-Grain Yellow 1 cup (x1) 30% DV 89.9g
  • Wheat Flour Whole-Grain 1 cup (x1) 29% DV 86.4g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Corn Flour Whole-Grain Yellow 1 cup (x1) 16% DV 8.1g
  • Wheat Flour Whole-Grain 1 cup (x1) 32% DV 15.9g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Corn Flour Whole-Grain Yellow 1 cup (x1) 0% DV 0mg
  • Wheat Flour Whole-Grain 1 cup (x1) 0% DV 0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Corn Flour Whole-Grain Yellow 1 cup (x1) 31% DV 8.5g
  • Wheat Flour Whole-Grain 1 cup (x1) 46% DV 12.8g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Corn Flour Whole-Grain Yellow 1 cup (x1) 1% DV 0.7g
  • Wheat Flour Whole-Grain 1 cup (x1) 1% DV 0.5g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Corn Flour Whole-Grain Yellow 1 cup (x1) 15% DV 2.8mg
  • Wheat Flour Whole-Grain 1 cup (x1) 24% DV 4.3mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Corn Flour Whole-Grain Yellow 1 cup (x1) 1% DV 8.2mg
  • Wheat Flour Whole-Grain 1 cup (x1) 3% DV 40.8mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Corn Flour Whole-Grain Yellow 1 cup (x1) 8% DV 368.5mg
  • Wheat Flour Whole-Grain 1 cup (x1) 9% DV 435.6mg
Comparison Table

Table Legend

  1. Corn Flour Whole-Grain Yellow
  2. Wheat Flour Whole-Grain
~ = missing data
  Macronutrients
Food # 1 2
Weight (g) 117 120
Calories
(%DV)
422
(21%)
408
(20%)
Fat (g)
(%DV)
4.5
(6%)
3
(4%)
Protein (g)
(%DV)
8.1
(16%)
15.9
(32%)
Carbohydrate (g)
(%DV)
89.9
(30%)
86.4
(29%)
Sugars (g)
(%DV)
0.7
(1%)
0.5
(1%)
Fiber (g)
(%DV)
8.5
(31%)
12.8
(46%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0.6
(3%)
0.5
(3%)
Net-Carbs (g) 81.4
73.5
Trans Fatty Acids (g) ~
~
  Minerals
Food # 1 2
Weight (g) 117 120
Calcium (mg)
(%DV)
8.2
(1%)
40.8
(3%)
Iron, Fe (mg)
(%DV)
2.8
(15%)
4.3
(24%)
Potassium, K (mg)
(%DV)
368.5
(8%)
435.6
(9%)
Magnesium (mg)
(%DV)
108.8
(26%)
164.4
(39%)
Phosphorus, P (mg)
(%DV)
318.2
(25%)
428.4
(34%)
Sodium (mg)
(%DV)
5.9
(0%)
2.4
(0%)
Zinc, Zn (mg)
(%DV)
2
(18%)
3.1
(28%)
Copper, Cu (mg)
(%DV)
0.3
(30%)
0.5
(55%)
Manganese (mg)
(%DV)
0.5
(23%)
4.9
(212%)
Selenium, Se (μg)
(%DV)
18
(33%)
74.2
(135%)
Fluoride, F (μg)
(%AI)
~
(~%)
~
(~%)
Molybdenum (μg) ~
~
Iodine, I (μg) ~
~
Chlorine (mg) ~
~
Chromium (μg) ~
~
  Vitamins
Food # 1 2
Weight (g) 117 120
Vitamin A, RAE (μg)
(%DV)
12.9
(1%)
0
(0%)
Vitamin C (mg)
(%DV)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.3
(24%)
0.6
(50%)
Riboflavin (B2) (mg)
(%DV)
0.1
(7%)
0.2
(15%)
Niacin (B3) (mg)
(%DV)
2.2
(14%)
5.9
(37%)
Vitamin B5 (PA) (mg)
(%DV)
0.8
(15%)
0.7
(14%)
Vitamin B6 (mg)
(%DV)
0.4
(25%)
0.5
(29%)
Biotin (μg) ~
~
Folate (B9) (μg)
(%DV)
29.3
(7%)
52.8
(13%)
Folic acid (μg)
(%)
0
(0%)
0
(0%)
Food Folate (μg)
(%)
29.3
(7%)
52.8
(13%)
Folate DFE (μg)
(%)
29.3
(7%)
52.8
(13%)
Choline (mg)
(%DV)
25.3
(5%)
37.4
(7%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
Retinol (μg) 0
0
Carotene, beta (μg)
(%RDA)
113.5
(1%)
6
(0%)
Carotene, alpha (μg)
(%RDA)
73.7
(0%)
0
(0%)
Cryptoxanthin, beta (μg)
(%RDA)
0
(0%)
0
(0%)
Vitamin A, IU (IU)
(%DV)
250.4
(8%)
10.8
(0%)
Lycopene (μg) 0
0
Lut + Zeaxanthin (μg) 1585.4
264
Vitamin E (mg)
(%DV)
0.5
(3%)
0.9
(6%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
Vitamin D2 (μg) ~
~
Vitamin D3 (μg) ~
~
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
0.4
(0%)
2.3
(2%)
Vitamin K1 (μg) ~
~
Menaquinone-4 (μg) ~
~
  Other
Food # 1 2
Weight (g) 117 120
Water (g) 12.8
12.9
Ash (g) 2
2
Alcohol (g) 0
0
Caffeine (mg) 0
0
Theobromine (mg) 0
0
PRAL score 5
9.57
  Carbohydrates
Food # 1 2
Weight (g) 117 120
Soluble Fiber (g) ~
~
Insoluble Fiber (g) ~
~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
Sucrose (g) ~
0.4
Glucose (Dextrose) (g) ~
0
Fructose (g) ~
0.1
Lactose (g) ~
~
Maltose (g) ~
~
Galactose (g) ~
~
Starch (g) ~
69.3
Carbohydrate, other (g) ~
~
Total sugar alcohols (g) ~
~
  Fats
Food # 1 2
Weight (g) 117 120
Monounsaturated Fats (mg) 1191
340
Polyunsaturated Fats (mg) 2058
1400
Omega 3s (mg)
(%AI)
62
(4%)
88
(5%)
Omega 6s (mg)
(%AI)
1996
(12%)
1312
(8%)
Omega 3 to Omega 6 Ratio 0.03
0.07
Omega 6 to Omega 3 Ratio 32.19
14.97
18:3 n-3 c,c,c (ALA) (mg) ~
~
20:5 n-3 (EPA) (mg) 0
0
22:5 n-3 (DPA) (mg) 0
0
22:6 n-3 (DHA) (mg) 0
0
Trans-Polyenoic Fats (mg) ~
~
Stigmasterol (mg) ~
~
Campesterol (mg) ~
~
Beta-sitosterol (mg) ~
~
Phytosterols (mg) ~
~
4:0 (mg) 0
0
6:0 (mg) 0
0
8:0 (mg) 0
0
10:0 (mg) 0
0
12:0 (mg) 0
0
13:0 (mg) ~
~
14:0 (mg) 0
0
15:0 (mg) ~
0
16:0 (mg) 542
492
17:0 (mg) ~
0
18:0 (mg) 71
24
20:0 (mg) ~
0
22:0 (mg) ~
0
24:0 (mg) ~
0
14:1 (mg) ~
0
15:1 (mg) ~
0
16:1 undifferentiated (mg) 4
0
16:1 c (mg) ~
~
17:1 (mg) ~
0
18:1 undifferentiated (mg) 1188
328
18:1 c (mg) ~
~
18:1-11 t (18:1t n-7) (mg) ~
~
20:1 (mg) 0
12
22:1 undifferentiated (mg) 0
0
22:1 c (mg) ~
~
24:1 c (mg) ~
0
18:2 undiff (mg) 1996
1312
18:2 n-6 c,c (mg) ~
~
18:2 CLAs (mg) ~
~
18:2 i (mg) ~
~
18:3 undiff (mg) 62
88
18:3 n-6 c,c,c (mg) ~
~
18:3i (mg) ~
~
18:4 (mg) 0
0
20:2 n-6 c,c (mg) ~
0
20:3 undifferentiated (mg) ~
0
20:3 n-3 (mg) ~
~
20:3 n-6 (mg) ~
~
20:4 undifferentiated (mg) 0
0
20:4 n-6 (mg) ~
~
21:5 (mg) ~
0
22:4 (mg) ~
0
Trans-Monoenoic Fats (mg) ~
~
16:1 t (mg) ~
~
18:1 t (mg) ~
~
22:1 t (mg) ~
~
18:2 t not further def. (mg) ~
~
18:2 t,t (mg) ~
~
  Amino Acids
Food # 1 2
Weight (g) 117 120
Betaine (mg) ~
87
Tryptophan (mg)
(%RDI)
57
(20%)
209
(75%)
Threonine (mg)
(%RDI)
305
(29%)
440
(42%)
Isoleucine (mg)
(%RDI)
290
(21%)
532
(38%)
Leucine (mg)
(%RDI)
994
(36%)
1078
(39%)
Lysine (mg)
(%RDI)
228
(11%)
431
(21%)
Methionine (mg)
(%RDI)
170
(23%)
274
(38%)
Cystine (mg)
(%RDI)
146
(51%)
330
(115%)
Phenylalanine (mg)
(%RDI)
398
(45%)
818
(94%)
Tyrosine (mg)
(%RDI)
330
(38%)
330
(38%)
Valine (mg)
(%RDI)
411
(23%)
677
(37%)
Arginine (mg) 404
778
Histidine (mg)
(%RDI)
247
(35%)
428
(61%)
Alanine (mg) 606
587
Aspartic acid (mg) 564
866
Glutamic acid (mg) 1521
5194
Glycine (mg) 332
683
Proline (mg) 708
2490
Serine (mg) 385
744
Hydroxyproline (mg) ~
~
Data Source
Corn Flour Whole-Grain Yellow
USDA Food Data Central. Standard Release
Wheat Flour Whole-Grain
USDA Food Data Central. Standard Release
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