Bread Whole-wheatvsCornmeal Whole-grain
Bread Whole-wheat has 254 calories and 12g protein per 100g. Cornmeal Whole-grain has 362 calories and 8.1g protein per 100g Bread Whole-wheat has more protein, Bread Whole-wheat is lower in calories.
🎯When to Eat What
Goal-based picks for Bread Whole-wheat vs Cornmeal Whole-grain
Go with Bread Whole-wheat at just 254 kcal per 100g — 30% fewer calories.
Bread Whole-wheat will keep you satisfied longer with 6g fiber, 12.3g protein, 3.5g fat — fat and protein slow digestion while fiber adds bulk.
Bread Whole-wheat packs 12.3g of protein per 100g (19% of calories from protein) — the better pick for muscle growth and recovery.
Cornmeal Whole-grain is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Bread Whole-wheat provides 163mg of calcium per 100g — a much better source for bone health.
⚠️Things to Watch
Bread Whole-wheat
High in sodium at 450mg per 100g, so it may not be the best fit for a low-sodium diet.
Cornmeal Whole-grain
No major nutritional red flags stand out per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Bread Whole-wheat Commercially Prepared | Cornmeal Whole-grain White | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 254kcal13% | 362kcal18% | <0.1kcal |
| Protein | 12g25% | 8.1g16% | +4.2g |
| Total Fat | 3.5g5% | 3.6g5% | <0.1g |
| Saturated Fat | 0.73g4% | 0.51g3% | +0.23g |
| Trans Fat | <0.1g | — | — |
| Cholesterol | — | 0mg0% | — |
| Carbohydrates | 43g16% | 77g28% | <0.1g |
| Dietary Fiber | 6.0g21% | 7.3g26% | <0.1g |
| Sugars | — | 0.64g | — |
| ✨Vitamins | |||
| Vitamin A | — | 0mcg0% | — |
| Vitamin C | — | 0mg0% | — |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | 2.8mg19% | 0.42mg3% | +2.4mg |
| Vitamin K | — | 0.30mcg0% | — |
| Vitamin B6 | 0.22mg13% | 0.30mg18% | <0.1mg |
| Vitamin B12 | — | 0mcg0% | — |
| Folate | 42mcg11% | 25mcg6% | +17mcg |
| Thiamin (B1) | 0.39mg33% | 0.39mg32% | +<0.1mg |
| Riboflavin (B2) | 0.17mg13% | 0.20mg15% | <0.1mg |
| Niacin (B3) | 4.4mg28% | 3.6mg23% | +0.80mg |
| 🔶Minerals | |||
| Sodium | 450mg20% | 35mg2% | +415mg |
| Calcium | 163mg13% | 6.0mg0% | +157mg |
| Iron | 2.6mg14% | 3.5mg19% | <0.1mg |
| Potassium | 250mg5% | 287mg6% | <0.1mg |
| Phosphorus | 212mg17% | 241mg19% | <0.1mg |
| Magnesium | 77mg18% | 127mg30% | <0.1mg |
| Zinc | 1.8mg16% | 1.8mg17% | <0.1mg |
| Copper | 0.23mg25% | 0.19mg21% | +<0.1mg |
| Manganese | 2.2mg95% | 0.50mg22% | +1.7mg |
| Selenium | 26mcg47% | 16mcg28% | +10mcg |
🔬Nutritional Analysis
Calories: Bread Whole-wheat is significantly lower in calories at just 254 kcal per 100g compared to 362 kcal for Cornmeal Whole-grain — that's 43% fewer calories, making Bread Whole-wheat the better choice for calorie-conscious diets.
Protein: Bread Whole-wheat provides more protein with 12.3g versus 8.12g per 100g. In terms of protein-to-calorie efficiency, Bread Whole-wheat offers better value for building and maintaining muscle.
Fat: Both have similar fat content — Bread Whole-wheat has 3.55g and Cornmeal Whole-grain has 3.59g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin E (Bread Whole-wheat: 2.82mg vs 0.42mg), Folate (Bread Whole-wheat: 42mcg vs 25mcg), Vitamin B6 (Cornmeal Whole-grain: 0.304mg vs 0.216mg).
Key Minerals: Notable mineral differences include Calcium (Bread Whole-wheat: 163mg vs 6mg), Sodium (Bread Whole-wheat: 450mg vs 35mg), Manganese (Bread Whole-wheat: 2.18mg vs 0.498mg).
Diet Suitability: Cornmeal Whole-grain fits a low-sodium diet. Both fit a high-fiber diet.
🔗Related Comparisons
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❓Frequently Asked Questions
- Which has more protein, Bread Whole-wheat or Cornmeal Whole-grain?
- Bread Whole-wheat has more protein with 12.3g per 100g compared to 8.12g for Cornmeal Whole-grain.
- Which is lower in calories, Bread Whole-wheat or Cornmeal Whole-grain?
- Bread Whole-wheat is lower in calories with 254 kcal per 100g versus 362 kcal.
- Is Bread Whole-wheat or Cornmeal Whole-grain healthier?
- It depends on your goals. Bread Whole-wheat has 254 calories and 12.3g protein per 100g, while Cornmeal Whole-grain has 362 calories and 8.12g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Bread Whole-wheat or Cornmeal Whole-grain?
- Bread Whole-wheat is leaner with 3.55g of fat per 100g compared to 3.59g.
- Which has more fiber, Bread Whole-wheat or Cornmeal Whole-grain?
- Cornmeal Whole-grain has more fiber with 7.3g per 100g compared to 6g.