Cornmeal vs. Brown Sugar
Nutrition comparison of Cornmeal and Brown Sugar
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
brown sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and brown sugar:
- Both cornmeal and brown sugar are high in calories and carbohydrates.
- Brown sugar is an excellent source of calcium.
- 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 Brown Sugar (Sugar, brown) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cornmeal and brown sugar are high in calories. Cornmeal is very similar to brown sugar for calories - cornmeal has 384 calories per 100 grams and brown sugar has 380 calories.
For macronutrient ratios, cornmeal is heavier in protein, much lighter in carbs and heavier in fat compared to brown sugar per calorie. Cornmeal has a macronutrient ratio of 10:76:14 and for brown sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Brown Sugar | |
|---|---|---|
| Protein | 10% | ~ |
| Carbohydrates | 76% | 100% |
| Fat | 14% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both cornmeal and brown sugar are high in carbohydrates. Brown sugar has 35% more carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and brown sugar has 98.1g of carbohydrates.
dietary fiber
Cornmeal is an excellent source of dietary fiber and it has more dietary fiber than brown sugar - cornmeal has 9.4g of dietary fiber per 100 grams and brown sugar does not contain significant amounts.
sugar
Brown sugar is high in sugar and cornmeal has 98% less sugar than brown sugar - cornmeal has 1.6g of sugar per 100 grams and brown sugar has 97g of sugar.
Protein
protein
Cornmeal is a great source of protein and it has 81 times more protein than brown sugar - cornmeal has 9.9g of protein per 100 grams and brown sugar has 0.12g of protein.
Fat
saturated fat
Brown sugar has less saturated fat than cornmeal - cornmeal has 1g of saturated fat per 100 grams and brown sugar does not contain significant amounts.
Vitamins
Vitamin E
Cornmeal has more Vitamin E than brown sugar - cornmeal has 0.37mg of Vitamin E per 100 grams and brown sugar does not contain significant amounts.
Vitamin K
Cornmeal and brown sugar contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and brown sugar does not contain significant amounts.
The B Vitamins
Cornmeal has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cornmeal | Brown Sugar | |
|---|---|---|
| Thiamin | 0.3 MG | ~ |
| Riboflavin | 0.093 MG | ~ |
| Niacin | 2.47 MG | 0.11 MG |
| Pantothenic acid | 0.595 MG | 0.132 MG |
| Vitamin B6 | 0.59 MG | 0.041 MG |
| Folate | 34 UG | 1 UG |
Minerals
calcium
Brown sugar is an excellent source of calcium and it has 12 times more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and brown sugar has 83mg of calcium.
iron
Cornmeal is a great source of iron and it has 321% more iron than brown sugar - cornmeal has 3mg of iron per 100 grams and brown sugar has 0.71mg of iron.
potassium
Cornmeal is an excellent source of potassium and it has 142% more potassium than brown sugar - cornmeal has 322mg of potassium per 100 grams and brown sugar has 133mg of potassium.
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 Brown Sugar (Sugar, brown) .
Cornmeal g
()
|
Daily Values (%) |
Brown Sugar 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 brown sugar contain more calories in 100 grams?Both cornmeal and brown sugar are high in calories. Cornmeal is quite similar to brown sugar for calories - cornmeal has 384 calories in 100g and brown sugar has 380 calories.
Does cornmeal or brown sugar have more carbohydrates?
By weight, both cornmeal and brown sugar are high in carbohydrates. brown sugar has 40% more carbohydrates than cornmeal - cornmeal has 72.9g of carbs for 100g and brown sugar has 98.1g of carbohydrates.
Does cornmeal or brown sugar contain more calcium?
Brown sugar is a rich source of calcium and it has 12 times more calcium than cornmeal - cornmeal has 6mg of calcium in 100 grams and brown sugar has 83mg of calcium.
Does cornmeal or brown sugar contain more potassium?
Cornmeal is a rich source of potassium and it has 140% more potassium than brown sugar - cornmeal has 322mg of potassium in 100 grams and brown sugar has 133mg of potassium.