Cornmeal vs. Coconut Oil
Nutrition comparison of Cornmeal and Coconut Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
coconut oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and coconut oil:
- Both cornmeal and coconut oil are high in calories.
- Cornmeal has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Cornmeal is a great source of iron and protein.
- Cornmeal is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Coconut Oil (Oil, coconut) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cornmeal and coconut oil are high in calories. Coconut oil has 132% more calories than cornmeal - cornmeal has 384 calories per 100 grams and coconut oil has 892 calories.
For macronutrient ratios, cornmeal is heavier in protein, much heavier in carbs and much lighter in fat compared to coconut oil per calorie. Cornmeal has a macronutrient ratio of 10:76:14 and for coconut oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Coconut Oil | |
|---|---|---|
| Protein | 10% | ~ |
| Carbohydrates | 76% | ~ |
| Fat | 14% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Cornmeal is high in carbohydrates and coconut oil has less carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and coconut oil does not contain significant amounts.
dietary fiber
Cornmeal is an excellent source of dietary fiber and it has more dietary fiber than coconut oil - cornmeal has 9.4g of dietary fiber per 100 grams and coconut oil does not contain significant amounts.
sugar
Coconut oil has less sugar than cornmeal - cornmeal has 1.6g of sugar per 100 grams and coconut oil does not contain significant amounts.
Protein
protein
Cornmeal is a great source of protein and it has more protein than coconut oil - cornmeal has 9.9g of protein per 100 grams and coconut oil does not contain significant amounts.
Fat
saturated fat
Coconut oil is high in saturated fat and cornmeal has 99% less saturated fat than coconut oil - cornmeal has 1g of saturated fat per 100 grams and coconut oil has 82.5g of saturated fat.
trans fat
Both coconut oil and cornmeal are low in trans fat - coconut oil has 0.03g of trans fat per 100 grams and cornmeal does not contain significant amounts.
Vitamins
Vitamin E
Cornmeal and coconut oil contain similar amounts of Vitamin E - cornmeal has 0.37mg of Vitamin E per 100 grams and coconut oil has 0.11mg of Vitamin E.
Vitamin K
Cornmeal and coconut oil contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and coconut oil has 0.6ug of Vitamin K.
The B Vitamins
Cornmeal has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cornmeal | Coconut Oil | |
|---|---|---|
| Thiamin | 0.3 MG | ~ |
| Riboflavin | 0.093 MG | ~ |
| Niacin | 2.47 MG | ~ |
| Pantothenic acid | 0.595 MG | ~ |
| Vitamin B6 | 0.59 MG | ~ |
| Folate | 34 UG | ~ |
Minerals
calcium
Cornmeal and coconut oil contain similar amounts of calcium - cornmeal has 6mg of calcium per 100 grams and coconut oil has 1mg of calcium.
iron
Cornmeal is a great source of iron and it has 58 times more iron than coconut oil - cornmeal has 3mg of iron per 100 grams and coconut oil has 0.05mg of iron.
potassium
Cornmeal is an excellent source of potassium and it has more potassium than coconut oil - cornmeal has 322mg of potassium per 100 grams and coconut oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cornmeal has more alpha linoleic acid (ALA) than coconut oil per 100 grams.
| Cornmeal | Coconut Oil | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.019 G |
| Total | 0.06 G | 0.019 G |
omega 6s
Comparing omega-6 fatty acids, both cornmeal and coconut oil contain significant amounts of linoleic acid.
| Cornmeal | Coconut Oil | |
|---|---|---|
| other omega 6 | 0.033 G | 0.076 G |
| linoleic acid | 2.292 G | 1.683 G |
| Total | 2.325 G | 1.759 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Cornmeal (Cornmeal, yellow (Navajo)) and Coconut Oil (Oil, coconut) .
Cornmeal g
()
|
Daily Values (%) |
Coconut Oil g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cornmeal or coconut oil contain more calories in 100 grams?Both cornmeal and coconut oil are high in calories. Coconut oil has 130% more calories than cornmeal - cornmeal has 384 calories in 100g and coconut oil has 892 calories.
Does cornmeal or coconut oil have more carbohydrates?
By weight, cornmeal is high in carbohydrates and coconut oil has fewer carbohydrates than cornmeal - cornmeal has 72.9g of carbs for 100g and coconut oil has no carbs..
Does cornmeal or coconut oil contain more potassium?
Cornmeal is a rich source of potassium and it has more potassium than coconut oil - cornmeal has 322mg of potassium in 100 grams and coconut oil does not contain significant amounts.