Whole-grain cornmeal vs Whole-wheat flour: How To Choose?

Whole-grain cornmeal and whole-wheat flour 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 whole-grain cornmeal and whole-wheat flour and help you learn more about their similarities and differences.

Whole-grain cornmeal

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).

Whole-wheat flour

Whole-grain wheat flour (Triticum aestivum) is made by grinding the entire wheat kernel into a fine powder. It is considered a whole grain because it contains all three parts of the wheat kernel: the bran, germ, and endosperm.

It is a good source of dietary fibers, vitamins, minerals, and antioxidants, including B vitamins, iron, zinc, and magnesium. It also contains antioxidants such as phenolic acids and flavonoids that have been linked to various health benefits, including improved heart health and blood sugar control.

Whole-grain wheat flour is commonly used in baking bread, pastries, and other baked goods and can also be used as a thickener for soups and sauces. It is a healthier option than refined flour as it retains all the nutrients from the wheat kernel and provides more fiber.

Whole-wheat flour is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin E.

Whole-grain cornmeal vs Whole-wheat flour Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing whole-grain cornmeal vs whole-wheat flour.

This comparison will start by comparing the caloric value of whole-grain cornmeal and whole-wheat flour and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Whole-grain cornmeal vs Whole-wheat flour Calories

Most calories in grains come from carbs.

Comparing whole-wheat flour vs whole-grain cornmeal for weight loss, whole-wheat flour is slightly lower in calories, with 340 calories per 100 grams, compared to 362 calories per 100 grams of whole-grain cornmeal.

However, both whole-grain cornmeal and whole-wheat flour can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Whole-grain cornmeal vs Whole-wheat flour Protein

Grains and most grain products, including whole-grain cornmeal and whole-wheat flour, 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.

Whole-wheat flour offers around 38% more protein than whole-grain cornmeal.

Whole-wheat flour has 13.2 grams of protein per 100 grams, while whole-grain cornmeal has 8.1 grams of protein per 100 grams.

Whole-grain cornmeal vs Whole-wheat flour 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 whole-grain cornmeal and whole-wheat flour.

The total amount of carbohydrates is around 6% higher in whole-grain cornmeal than in whole-wheat flour. It has 76.9 grams per 100 grams, compared to 72 grams in whole-wheat flour.

There’s less sugar in whole-wheat flour than in whole-grain cornmeal, 33% precisely.

That said, 100 grams of whole-wheat flour contains 0.4 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 whole-grain cornmeal and whole-wheat flour.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 10.7 grams of fiber per 100 grams, whole-wheat flour is a better source of fiber than whole-grain cornmeal which offers 7.3 grams per 100 gram portion.

Whole-grain cornmeal vs Whole-wheat flour Fats

Like most other grains, whole-grain cornmeal and whole-wheat flour are low in fat.

Fats in whole-grain cornmeal and whole-wheat flour are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in whole-grain cornmeal and whole-wheat flour:

• Whole-grain cornmeal: 3.6 grams per 100 grams
• Whole-wheat flour: 2.5 per 100 grams

Speaking of saturated fats, whole-wheat flour is 20% lower in saturated fats.

Whole-wheat flour and whole-grain cornmeal contain 0.4 grams and 0.5 grams of saturated fat per 100 grams, respectively.

Whole-grain cornmeal vs Whole-wheat flour Vitamins Content

This section will discuss the vitamin content of whole-grain cornmeal and whole-wheat flour.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

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.

However, whole-wheat flour has a higher amount of vitamin A, and vitamin B2 (Riboflavin).

Whole-grain cornmeal and whole-wheat flour contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins whole-grain cornmeal and whole-wheat flour contain side by side, so you can easily compare them.

Whole-grain cornmeal vs Whole-wheat flour 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 whole-grain cornmeal and whole-wheat flour comparison focuses on their mineral content.

Whole-grain cornmeal is a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc than whole-wheat flour.

On the other hand, whole-wheat flour is a higher amount of sodium.

Whole-grain cornmeal and whole-wheat flour contain the same amount of fluoride.

Check out the table below to learn how whole-grain cornmeal and whole-wheat flour compare when it comes to mineral content.

The Final Word

This article highlighted the similarities and differences between whole-grain cornmeal and whole-wheat flour.

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.