Cornmeal vs. Feta Cheese
Nutrition comparison of Cornmeal and Feta Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
feta cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and feta cheese:
- Both cornmeal and feta cheese are high in calories and protein.
- Cornmeal is a great source of iron.
- Cornmeal is an excellent source of dietary fiber and potassium.
- Feta cheese has more riboflavin and Vitamin B12, however, cornmeal contains more niacin.
- Feta cheese is a great source of Vitamin A.
- Feta cheese is an excellent source of calcium.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Feta Cheese (Cheese, feta) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cornmeal and feta cheese are high in calories. Cornmeal has 45% more calories than feta cheese - cornmeal has 384 calories per 100 grams and feta cheese has 265 calories.
For macronutrient ratios, cornmeal is lighter in protein, much heavier in carbs and much lighter in fat compared to feta cheese per calorie. Cornmeal has a macronutrient ratio of 10:76:14 and for feta cheese, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Feta Cheese | |
|---|---|---|
| Protein | 10% | 21% |
| Carbohydrates | 76% | 6% |
| Fat | 14% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Cornmeal is high in carbohydrates and feta cheese has 95% less carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and feta cheese has 3.9g of carbohydrates.
dietary fiber
Cornmeal is an excellent source of dietary fiber and it has more dietary fiber than feta cheese - cornmeal has 9.4g of dietary fiber per 100 grams and feta cheese does not contain significant amounts.
sugar
Feta cheese has less sugar than cornmeal - cornmeal has 1.6g of sugar per 100 grams and feta cheese does not contain significant amounts.
Protein
protein
Both cornmeal and feta cheese are high in protein. Feta cheese has 44% more protein than cornmeal - cornmeal has 9.9g of protein per 100 grams and feta cheese has 14.2g of protein.
Fat
saturated fat
Feta cheese is high in saturated fat and cornmeal has 92% less saturated fat than feta cheese - cornmeal has 1g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.
cholesterol
Cornmeal has less cholesterol than feta cheese - feta cheese has 89mg of cholesterol per 100 grams and cornmeal does not contain significant amounts.
Vitamins
Vitamin A
Feta cheese is a great source of Vitamin A and it has more Vitamin A than cornmeal - feta cheese has 125ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.
Vitamin D
Feta cheese has more Vitamin D than cornmeal - feta cheese has 16iu of Vitamin D per 100 grams and cornmeal does not contain significant amounts.
Vitamin E
Cornmeal and feta cheese contain similar amounts of Vitamin E - cornmeal has 0.37mg of Vitamin E per 100 grams and feta cheese has 0.18mg of Vitamin E.
Vitamin K
Cornmeal and feta cheese contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and feta cheese has 1.8ug of Vitamin K.
The B Vitamins
Feta cheese has more riboflavin and Vitamin B12, however, cornmeal contains more niacin. Both cornmeal and feta cheese contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Cornmeal | Feta Cheese | |
|---|---|---|
| Thiamin | 0.3 MG | 0.154 MG |
| Riboflavin | 0.093 MG | 0.844 MG |
| Niacin | 2.47 MG | 0.991 MG |
| Pantothenic acid | 0.595 MG | 0.967 MG |
| Vitamin B6 | 0.59 MG | 0.424 MG |
| Folate | 34 UG | 32 UG |
| Vitamin B12 | ~ | 1.69 UG |
Minerals
calcium
Feta cheese is an excellent source of calcium and it has 81 times more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and feta cheese has 493mg of calcium.
iron
Cornmeal is a great source of iron and it has 360% more iron than feta cheese - cornmeal has 3mg of iron per 100 grams and feta cheese has 0.65mg of iron.
potassium
Cornmeal is an excellent source of potassium and it has 419% more potassium than feta cheese - cornmeal has 322mg of potassium per 100 grams and feta cheese has 62mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, feta cheese has more alpha linoleic acid (ALA) than cornmeal per 100 grams.
| Cornmeal | Feta Cheese | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.265 G |
| Total | 0.06 G | 0.265 G |
omega 6s
Comparing omega-6 fatty acids, cornmeal has more linoleic acid than feta cheese per 100 grams.
| Cornmeal | Feta Cheese | |
|---|---|---|
| other omega 6 | 0.033 G | ~ |
| linoleic acid | 2.292 G | 0.326 G |
| Total | 2.325 G | 0.326 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.
Note: The specific food items compared are: Cornmeal (Cornmeal, yellow (Navajo)) and Feta Cheese (Cheese, feta) .
Cornmeal g
()
|
Daily Values (%) |
Feta Cheese 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 feta cheese contain more calories in 100 grams?Both cornmeal and feta cheese are high in calories. Cornmeal has 50% more calories than feta cheese - cornmeal has 384 calories in 100g and feta cheese has 265 calories.
Does cornmeal or feta cheese have more carbohydrates?
By weight, cornmeal is high in carbohydrates and feta cheese has 100% fewer carbohydrates than cornmeal - cornmeal has 72.9g of carbs for 100g and feta cheese has 3.9g of carbohydrates.
Does cornmeal or feta cheese contain more calcium?
Feta cheese is a rich source of calcium and it has 81 times more calcium than cornmeal - cornmeal has 6mg of calcium in 100 grams and feta cheese has 493mg of calcium.
Does cornmeal or feta cheese contain more potassium?
Cornmeal is a rich source of potassium and it has 420% more potassium than feta cheese - cornmeal has 322mg of potassium in 100 grams and feta cheese has 62mg of potassium.