Corn Flour vs Wheat Flour: Which is Better? 🤔

Key Highlights

  • Corn flour vs wheat flour: common question among health conscious people.
  • Both are popular worldwide, but due to gluten, wheat face many criticisms.
  • From nutrition point of view, there are slight differences, which is negligible.

Corn and wheat are two of the most common staple foods on earth. [1]

People with gluten sensitivity, prefer corn or rice, instead of wheat.

Many people want to know the differences between them. 🤔

So, in this article, I will talk about corn flour vs wheat flour: which is better for you? 🧐

Table of Contents

Corn Flour

Corn flour and corn starch: there are two different things. 😮

Corn flour is made from grounding whole corn kernels, while cornstarch is made from grounding only the starchy part (endosperm).

Corn flour is an excellent alternative to wheat flour for those who can’t digest wheat due to gluten. 

Because, corn is gluten-free, rich in fiber, antioxidant, and easy to digest. 😃

But corn usually produced with genetic modification to cut off the production cost.

GMO (Genetically Modified Organisms) crops are growing concern for scientific community.

GMO crops are high in phytic acid that hinders our body from absorbing essential nutrients. [2] 😔 

Summary: Organic corn flour is good. You can replace wheat flour with organic corn flour safely.

Wheat Flour

Wheat is one of the world’s most commonly consumed cereal grains.

Wheat flour is a powder made from grinding the wheat. 🌾

Almost all baked good’s main ingredient is wheat flour.

But due to its gluten content, wheat face many controversies.

Gluten is actually a protein found in wheat, barley, and rye. It acts as a glue that helps foods maintain their shape. 🍞

But people with celiac disease can’t tolerate gluten. It’s presence in the bloodstream triggers an immune response that damages the lining of the small intestine, which interfere to nutrient absorption. [3]

There are two types of wheat flour. One type made after removing wheat bran and germ, while whole wheat flour is obtained by grinding the entire wheat kernel. [4]

Summary: Whole wheat flour is good if you don’t have gluten sensitivity.

Whole Wheat Flour, Corn Flour vs Wheat Flour
Whole Wheat Flour is healthier than processed wheat flour.

Corn Flour vs Wheat Flour: Which is Better?

Both are good.

Nutrition point of view, corn has many advantages.

Corn flour have fewer calories, sodium and carbs, but more fiber. They’re also gluten-free. [5]

But if you talk about, whole wheat flour, it is better than corn flour, because of more protein, vitamins, and minerals content. [6]

If you can digest wheat flour foods, eat them.

But if not, try corn flour. 

But remember, don’t purchase corn from supermarket, because they often contain GMO crops. Otherwise, look for “Non-GMO Project Verified” label on product packaging. 

In reality, there is a little nutritional difference between them to worry about. [7]

Summary: From nutrition point of view, whole wheat flour is the winner with slightly more nutrients. But if you can’t tolerate wheat, choose corn.

The Final Word

Corn Flour vs Wheat Flour is a doubt of many people.

You can add both in a balanced diet.

However, if you have any health conditions, talk to your dietician and follow their advice.

Otherwise, both are good.


Some frequently asked questions about this topic.

Can I substitute wheat flour for corn flour?

Yes. You can choose corn flour. But make sure it is non GMO.

Is corn flour healthier than white flour?

Yes. Corn flour is healthier than white flour. But whole wheat flour is healthier than corn flour.

Can I use cornflour instead of flour in a cake?

Yes. You can use corn flour instead of wheat flour in cake or any baking foods. But make sure the corn flour you’re using is non GMO.


This article is written by a certified nutritionist and verified by scientific evidence. ☑️

We rely on reputed and specialized media sites, academic research institutions,

peer-reviewed studies, government agencies, and medical associations to source information. 📰

We avoid using tertiary references. Know more about how we ensure our content is accurate and current by reading our editorial policy. 🧐

  1. National Geographic: Grain. Accessed 14 October 2021.
  2. PubMed: Phytate in foods and significance for humans: food sources, intake, processing, bioavailability, protective role and analysis. Accessed 14 October 2021.
  3. Harvard Health Publishing: Going gluten-free just because? Here’s what you need to know. Accessed 14 October 2021.
  4. 24 Mantra: Difference between whole wheat flour and regular wheat flour. Accessed 14 October 2021.
  5. WebMD: Differences Between Corn vs. Flour Tortillas. Accessed 14 October 2021.
  6. NutritionValue: Compare nutritional values. Accessed 14 October 2021.
  7. LiveStrong: Wheat and Corn Are More Nutritious Than They Get Credit For. Accessed 14 October 2021.
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About the Author

A. R. Choudhury, ARChoudhuryMSc,

A. R. Choudhury also known as Abdur Rahman Choudhury is a nutritionist in West Bengal, India, with a Bachelor’s and Master’s degree in Biochemistry.

He has done his diploma in nutrition, and completed various certification courses from several universities. He also has considerable research experience in PCOS. 🏅

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals. 💪 🥗

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