Durum wheat vs Whole-grain cornmeal: Which Is Healthier?
Durum wheat and whole-grain cornmeal belong to the grains food group, one of the staple food groups for people on a plant-based diet.
Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.
They also provide a small amount of protein and healthy fats.
However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.
This article will thoroughly compare durum wheat and whole-grain cornmeal and help you learn more about their similarities and differences.
Durum wheat (Triticum durum) is a type of wheat that is known for its high protein and gluten content.
It is a good source of carbohydrates, protein, and small amounts of vitamins and minerals like iron, zinc, and B-vitamins. It is also rich in antioxidants and essential amino acids, making it a valuable food for vegetarians and vegans.
Durum wheat is commonly used in the production of pasta and couscous and also in traditional dishes like semolina porridge and bread. It is also used in some breakfast cereals and snacks. The high gluten content of durum wheat gives pasta and other products made from it a distinct texture and yellow color due to the presence of carotenoids in the wheat endosperm.
Durum wheat is gluten-rich. Thus, it is unsuitable for people with gluten sensitivities or celiac disease. It can be enjoyed as a balanced diet, combined with vegetables, lean protein sources, and healthy fats.
Durum wheat is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).
It also contains a good amount of Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin), and Vitamin E.
Whole-grain cornmeal (Zea mays) is made by grinding whole corn kernels into a fine or coarse powder. It is considered a whole grain because it contains all three parts of the corn kernel: the germ, bran, and endosperm.
It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like vitamin B3, iron and zinc. It also contains antioxidants, such as carotenoids, flavonoids, and phenolic acids, that have been linked to various health benefits, including improved heart health and blood sugar control.
Whole-grain cornmeal is commonly used in traditional American cuisine, such as cornbread, polenta, and grits. It can also be used as a coating for fish and meats, as an ingredient in baking, and as a thickener in soups and sauces. It is a healthier option than refined cornmeal as it retains all the nutrients from the corn kernel and provides more fiber.
Whole-grain cornmeal is an excellent source of Vitamin B1 (Thiamine).
It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine) and some Vitamin A, Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate).
Durum wheat vs Whole-grain cornmeal Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing durum wheat vs whole-grain cornmeal.
This comparison will start by comparing the caloric value of durum wheat and whole-grain cornmeal and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Durum wheat vs Whole-grain cornmeal Calories
Most calories in grains come from carbs.
Comparing durum wheat vs whole-grain cornmeal for weight loss, durum wheat is slightly lower in calories, with 339 calories per 100 grams, compared to 362 calories per 100 grams of whole-grain cornmeal.
However, both durum wheat and whole-grain cornmeal can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Durum wheat vs Whole-grain cornmeal Protein
Grains and most grain products, including durum wheat and whole-grain cornmeal, are important sources of plant-based protein.
However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.
That said, you can combine grains with legumes to get a complete protein.
Durum wheat offers around 41% more protein than whole-grain cornmeal.
Durum wheat has 13.7 grams of protein per 100 grams, while whole-grain cornmeal has 8.1 grams of protein per 100 grams.
Durum wheat vs Whole-grain cornmeal Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in durum wheat and whole-grain cornmeal.
The total amount of carbohydrates is around 8% higher in whole-grain cornmeal than in durum wheat. It has 76.9 grams per 100 grams, compared to 71.1 grams in durum wheat.
There’s less sugar in durum wheat than in whole-grain cornmeal, 100% precisely.
That said, 100 grams of durum wheat contains 0 grams of sugar, while the same amount of whole-grain cornmeal contains 0.6 grams.
Lastly, let’s take a look at the dietary fiber in durum wheat and whole-grain cornmeal.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 7.3 grams of fiber per 100 grams, whole-grain cornmeal is a better source of fiber than durum wheat which offers 3.4 grams per 100 gram portion.
Durum wheat vs Whole-grain cornmeal Fats
Like most other grains, durum wheat and whole-grain cornmeal are low in fat.
Fats in durum wheat and whole-grain cornmeal are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in durum wheat and whole-grain cornmeal:
- Durum wheat: 2.5 grams per 100 grams
- Whole-grain cornmeal: 3.6 per 100 grams
Speaking of saturated fats, durum wheat and whole-grain cornmeal contain the same amount of saturated fats, 0.5 grams per 100 grams.
Durum wheat vs Whole-grain cornmeal Vitamins Content
This section will discuss the vitamin content of durum wheat and whole-grain cornmeal.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Durum wheat has a higher amount of vitamin A, and vitamin B2 (Riboflavin).
However, whole-grain cornmeal has a higher amount of vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
Durum wheat and whole-grain cornmeal contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins durum wheat and whole-grain cornmeal contain side by side, so you can easily compare them.
|Vitamin B1 (Thiamine)
|Vitamin B2 (Riboflavin)
|Vitamin B3 (Niacin)
|Vitamin B5 (Pantothenic acid)
|Vitamin B6 (Pyroxidine)
|Vitamin B9 (Folate)
|Vitamin B12 (Cobalamin)
Durum wheat vs Whole-grain cornmeal Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the durum wheat and whole-grain cornmeal comparison focuses on their mineral content.
Durum wheat is a better source of sodium than whole-grain cornmeal.
On the other hand, whole-grain cornmeal is a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc.
Durum wheat and whole-grain cornmeal contain the same amount of fluoride.
Check out the table below to learn how durum wheat and whole-grain cornmeal compare when it comes to mineral content.
The Final Word
This article highlighted the similarities and differences between durum wheat and whole-grain cornmeal.
Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.
Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.
They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.
Grains are also a staple food and an important source of food security in many parts of the world.
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- We cite relevant studies and trusted sources.
- It's regularly updated.
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