Cornmeal vs. Garlic

Nutrition comparison of Cornmeal and Garlic


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cornmeal versus garlic (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in cornmeal and garlic:

  • Both cornmeal and garlic are high in calories, carbohydrates, dietary fiber and potassium.
  • Cornmeal has more niacin and folate, however, garlic contains more Vitamin B6.
  • Cornmeal is a great source of iron and protein.
  • Garlic is an excellent source of Vitamin C and calcium.
Detailed nutritional comparison of cornmeal and garlic is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cornmeal src
Image of Garlic src

Calories and Carbs

calories

Both cornmeal and garlic are high in calories. Cornmeal has 158% more calories than garlic - cornmeal has 384 calories per 100 grams and garlic has 149 calories.

For macronutrient ratios, cornmeal is lighter in protein, lighter in carbs and heavier in fat compared to garlic per calorie. Cornmeal has a macronutrient ratio of 10:76:14 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cornmeal Garlic
Protein 10% 16%
Carbohydrates 76% 82%
Fat 14% 3%
Alcohol ~ ~

carbohydrates

Both cornmeal and garlic are high in carbohydrates. Cornmeal has 121% more carbohydrates than garlic - cornmeal has 72.9g of total carbs per 100 grams and garlic has 33.1g of carbohydrates.

dietary fiber

Both cornmeal and garlic are high in dietary fiber. Cornmeal has 348% more dietary fiber than garlic - cornmeal has 9.4g of dietary fiber per 100 grams and garlic has 2.1g of dietary fiber.

sugar

Cornmeal and garlic contain similar amounts of sugar - cornmeal has 1.6g of sugar per 100 grams and garlic has 1g of sugar.

Protein

protein

Cornmeal is a great source of protein and it has 55% more protein than garlic - cornmeal has 9.9g of protein per 100 grams and garlic has 6.4g of protein.

Fat

saturated fat

Cornmeal and garlic contain similar amounts of saturated fat - cornmeal has 1g of saturated fat per 100 grams and garlic has 0.09g of saturated fat.

Vitamins

Vitamin C

Garlic is an excellent source of Vitamin C and it has more Vitamin C than cornmeal - garlic has 31.2mg of Vitamin C per 100 grams and cornmeal does not contain significant amounts.

Vitamin A

Garlic and cornmeal contain similar amounts of Vitamin A - garlic has 2.7ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.

Vitamin E

Cornmeal and garlic contain similar amounts of Vitamin E - cornmeal has 0.37mg of Vitamin E per 100 grams and garlic has 0.08mg of Vitamin E.

Vitamin K

Cornmeal and garlic contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and garlic has 1.7ug of Vitamin K.

The B Vitamins

Cornmeal has more niacin and folate, however, garlic contains more Vitamin B6. Both cornmeal and garlic contain significant amounts of thiamin, riboflavin and pantothenic acid.

Cornmeal Garlic
Thiamin 0.3 MG 0.2 MG
Riboflavin 0.093 MG 0.11 MG
Niacin 2.47 MG 0.7 MG
Pantothenic acid 0.595 MG 0.596 MG
Vitamin B6 0.59 MG 1.235 MG
Folate 34 UG 3 UG

Minerals

calcium

Garlic is an excellent source of calcium and it has 29 times more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and garlic has 181mg of calcium.

iron

Cornmeal is a great source of iron and it has 76% more iron than garlic - cornmeal has 3mg of iron per 100 grams and garlic has 1.7mg of iron.

potassium

Both cornmeal and garlic are high in potassium. Garlic has 25% more potassium than cornmeal - cornmeal has 322mg of potassium per 100 grams and garlic has 401mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, cornmeal has more alpha linoleic acid (ALA) than garlic per 100 grams.

Cornmeal Garlic
alpha linoleic acid 0.06 G 0.02 G
Total 0.06 G 0.02 G

omega 6s

Comparing omega-6 fatty acids, cornmeal has more linoleic acid than garlic per 100 grams.

Cornmeal Garlic
other omega 6 0.033 G ~
linoleic acid 2.292 G 0.229 G
Total 2.325 G 0.229 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 Garlic (Garlic, raw) .

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FAQ

Does cornmeal or garlic contain more calories in 100 grams?
Both cornmeal and garlic are high in calories. Cornmeal has 160% more calories than garlic - cornmeal has 384 calories in 100g and garlic has 149 calories.

Does cornmeal or garlic have more carbohydrates?
By weight, both cornmeal and garlic are high in carbohydrates. cornmeal has 120% more carbohydrates than garlic - cornmeal has 72.9g of carbs for 100g and garlic has 33.1g of carbohydrates.

Does cornmeal or garlic contain more calcium?
Garlic is a rich source of calcium and it has 29 times more calcium than cornmeal - cornmeal has 6mg of calcium in 100 grams and garlic has 181mg of calcium.

Does cornmeal or garlic contain more potassium?
Both cornmeal and garlic are high in potassium. Garlic has 30% more potassium than cornmeal - cornmeal has 322mg of potassium in 100 grams and garlic has 401mg of potassium.

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