Cornmeal Whole-grainvsDark Rye Flour
Cornmeal Whole-grain has 362 calories and 8.1g protein per 100g. Dark Rye Flour has 325 calories and 16g protein per 100g Dark Rye Flour has more protein, Dark Rye Flour is lower in calories.
🎯When to Eat What
Goal-based picks for Cornmeal Whole-grain vs Dark Rye Flour
Dark Rye Flour will keep you satisfied longer with 23.8g fiber, 15.9g protein — fat and protein slow digestion while fiber adds bulk.
Dark Rye Flour packs 15.9g of protein per 100g (20% of calories from protein) — the better pick for muscle growth and recovery.
Dark Rye Flour is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Dark Rye Flour provides 717mg of potassium per 100g — important for muscle function and hydration.
Dark Rye Flour has 5mg of iron per 100g — important for energy and preventing anemia.
Dark Rye Flour edges ahead overall with more fiber, more protein, more potassium — the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Cornmeal Whole-grain White | Rye Flour Dark | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 362kcal18% | 325kcal16% | +37kcal |
| Protein | 8.1g16% | 16g32% | <0.1g |
| Total Fat | 3.6g5% | 2.2g3% | +1.4g |
| Saturated Fat | 0.51g3% | 0.27g1% | +0.24g |
| Trans Fat | — | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 77g28% | 69g25% | +8.3g |
| Dietary Fiber | 7.3g26% | 24g85% | <0.1g |
| Sugars | 0.64g | 2.3g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 1.0mcg0% | <0.1mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.42mg3% | 2.7mg18% | <0.1mg |
| Vitamin K | 0.30mcg0% | 5.9mcg5% | <0.1mcg |
| Vitamin B6 | 0.30mg18% | 0.44mg26% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 25mcg6% | 33mcg8% | <0.1mcg |
| Thiamin (B1) | 0.39mg32% | 0.32mg26% | +<0.1mg |
| Riboflavin (B2) | 0.20mg15% | 0.25mg19% | <0.1mg |
| Niacin (B3) | 3.6mg23% | 4.3mg27% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 35mg2% | 2.0mg0% | +33mg |
| Calcium | 6.0mg0% | 37mg3% | <0.1mg |
| Iron | 3.5mg19% | 5.0mg28% | <0.1mg |
| Potassium | 287mg6% | 717mg15% | <0.1mg |
| Phosphorus | 241mg19% | 499mg40% | <0.1mg |
| Magnesium | 127mg30% | 160mg38% | <0.1mg |
| Zinc | 1.8mg17% | 5.0mg46% | <0.1mg |
| Copper | 0.19mg21% | 0.56mg62% | <0.1mg |
| Manganese | 0.50mg22% | 6.1mg263% | <0.1mg |
| Selenium | 16mcg28% | 18mcg33% | <0.1mcg |
🔬Nutritional Analysis
Calories: Dark Rye Flour is moderately lower in calories than Cornmeal Whole-grain, containing 325 kcal compared to 362 kcal per 100g (11% fewer calories).
Protein: Dark Rye Flour provides more protein with 15.9g versus 8.12g per 100g. In terms of protein-to-calorie efficiency, Dark Rye Flour offers better value for building and maintaining muscle.
Fat: Cornmeal Whole-grain has more fat (3.59g vs 2.22g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Dark Rye Flour: 1mcg vs 0mcg), Vitamin K (Dark Rye Flour: 5.9mcg vs 0.3mcg), Vitamin E (Dark Rye Flour: 2.73mg vs 0.42mg).
Key Minerals: Notable mineral differences include Sodium (Cornmeal Whole-grain: 35mg vs 2mg), Manganese (Dark Rye Flour: 6.06mg vs 0.498mg), Calcium (Dark Rye Flour: 37mg vs 6mg).
Diet Suitability: Dark Rye Flour fits a low-fat diet. Both fit a low-sodium diet. Both fit a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Cornmeal Whole-grain or Dark Rye Flour?
- Dark Rye Flour has more protein with 15.9g per 100g compared to 8.12g for Cornmeal Whole-grain.
- Which is lower in calories, Cornmeal Whole-grain or Dark Rye Flour?
- Dark Rye Flour is lower in calories with 325 kcal per 100g versus 362 kcal.
- Is Cornmeal Whole-grain or Dark Rye Flour healthier?
- It depends on your goals. Cornmeal Whole-grain has 362 calories and 8.12g protein per 100g, while Dark Rye Flour has 325 calories and 15.9g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cornmeal Whole-grain or Dark Rye Flour?
- Dark Rye Flour is leaner with 2.22g of fat per 100g compared to 3.59g.
- Which has more fiber, Cornmeal Whole-grain or Dark Rye Flour?
- Dark Rye Flour has more fiber with 23.8g per 100g compared to 7.3g.