Cornmeal

Cornmeal

1 cup cornmeal (yellow, whole-ground) contains:

419 cal;
11 gm protein (incomplete);
4.6 gm fat;
87 gm carbohydrate
23 mg calcium;
302 mg phosphorus;
2.8 mg iron;
1.18 mg sodium;
335 mg potassium;
602 units A;
.45 mg B-1;
13 mg B-2;
2.36 mg niacin;
2.36 gm linoleic acid;
125 mg magnesium.

Cornmeal is available as either white or yellow. The yellow cornmeal provides vitamin A, otherwise they are nutritionally quite similar. Cornmeals are available as whole grain (unbolted) often water ground, which retains the germ; almost whole grain (bolted) having slightly less nutritional value; and degerminated, in which the germ nutritionally the most valuable part is removed, thus cutting down on the nutritional value. If the degerminated cornmeal is enriched, it provides, pound for  pound, more iron, B-1, B-2, and niacin than whole grain but less protein and vitamin A and less than half the calcium, phosphorus, potassium and magnesium of whole grain cornmeal. Nutritionally, cornmeal is inferior to wheat and rye flours, since cornmeal tends to be higher in calories and carbohydrates than the other two, and much lower in the other nutrients. Corn flour, or cornstarch, is a finer grind of cornmeal and is usually used as a thickening agent.

Most other flours and grain products are used much less than wheat, rye, and corn, but deserve some nutritional mention (see also the discussions under barley, oats, will soy flour). Buckwheat flour is a low gluten flour most often used for pancakes; it is rich in carbohydrates, potassium, phosphorus, and sulphur and is the only food source of rutin, which acts much like the bioflavonoids as a possible aid to strengthening capillary walls, building resistance to infections and colds, and helping to protect vitamin C in the body. Cottonseed flour is high in complete protein; it may be used with wheat flour (2 Tbsp + 7/8 imp all-purpose flour = 1 cup flour) to increase protein values of foods. Peanut flour is also rich in protein, although the protein is incomplete, and can be used with other flours in the same proportion as cottonseed flour to add to the protein value of foods. Arrowroot, potato, rice, and tapioca flours resemble their sources nutritionally and are  used as thickening agents and occasionally in breads or cakes.