Cornmeal vs. Almonds
Nutrition comparison of Cornmeal and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and almonds:
- Both cornmeal and almonds are high in calories, dietary fiber, iron, potassium and protein.
- Almond has more riboflavin, however, cornmeal contains more Vitamin B6.
- Almond is an excellent source of Vitamin E and calcium.
- Cornmeal has 73% less saturated fat than almond.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cornmeal and almonds are high in calories. Almond has 51% more calories than cornmeal - cornmeal has 384 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, cornmeal is lighter in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Cornmeal has a macronutrient ratio of 10:76:14 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Almonds | |
|---|---|---|
| Protein | 10% | 14% |
| Carbohydrates | 76% | 14% |
| Fat | 14% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Cornmeal is high in carbohydrates and almond has 70% less carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both cornmeal and almonds are high in dietary fiber. Almond has 33% more dietary fiber than cornmeal - cornmeal has 9.4g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Cornmeal and almonds contain similar amounts of sugar - cornmeal has 1.6g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Both cornmeal and almonds are high in protein. Almond has 115% more protein than cornmeal - cornmeal has 9.9g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Cornmeal has 73% less saturated fat than almond - cornmeal has 1g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and cornmeal are low in trans fat - almond has 0.02g of trans fat per 100 grams and cornmeal does not contain significant amounts.
Vitamins
Vitamin A
Almonds and cornmeal contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 68 times more Vitamin E than cornmeal - cornmeal has 0.37mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Cornmeal and almonds contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more riboflavin, however, cornmeal contains more Vitamin B6. Both cornmeal and almonds contain significant amounts of thiamin, niacin, pantothenic acid and folate.
| Cornmeal | Almonds | |
|---|---|---|
| Thiamin | 0.3 MG | 0.205 MG |
| Riboflavin | 0.093 MG | 1.138 MG |
| Niacin | 2.47 MG | 3.618 MG |
| Pantothenic acid | 0.595 MG | 0.471 MG |
| Vitamin B6 | 0.59 MG | 0.137 MG |
| Folate | 34 UG | 44 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 43 times more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Both cornmeal and almonds are high in iron. Almond has 24% more iron than cornmeal - cornmeal has 3mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both cornmeal and almonds are high in potassium. Almond has 128% more potassium than cornmeal - cornmeal has 322mg of potassium per 100 grams and almond has 733mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cornmeal has more alpha linoleic acid (ALA) than almond per 100 grams.
| Cornmeal | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.003 G |
| Total | 0.06 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than cornmeal per 100 grams.
| Cornmeal | Almonds | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 2.292 G | 12.324 G |
| Total | 2.292 G | 12.326 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.
Cornmeal g
()
|
Daily Values (%) |
Almonds 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 almonds contain more calories in 100 grams?Both cornmeal and almonds are high in calories. Almond has 50% more calories than cornmeal - cornmeal has 384 calories in 100g and almond has 579 calories.
Does cornmeal or almonds have more carbohydrates?
By weight, cornmeal is high in carbohydrates and almond has 70% fewer carbohydrates than cornmeal - cornmeal has 72.9g of carbs for 100g and almond has 21.6g of carbohydrates.
Does cornmeal or almonds contain more calcium?
Almond is a rich source of calcium and it has 43 times more calcium than cornmeal - cornmeal has 6mg of calcium in 100 grams and almond has 269mg of calcium.
Does cornmeal or almonds contain more iron?
Both cornmeal and almonds are high in iron. Almond has 20% more iron than cornmeal - cornmeal has 3mg of iron in 100 grams and almond has 3.7mg of iron.
Does cornmeal or almonds contain more potassium?
Both cornmeal and almonds are high in potassium. Almond has 130% more potassium than cornmeal - cornmeal has 322mg of potassium in 100 grams and almond has 733mg of potassium.