Cornmeal vs. Peanut Butter
Nutrition comparison of Cornmeal and Peanut Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and peanut butter:
- Both cornmeal and peanut butter are high in calories, dietary fiber, potassium and protein.
- Cornmeal has 4.3 times less sugar than peanut butter.
- Cornmeal has more thiamin, however, peanut butter contains more niacin and folate.
- Cornmeal is a great source of iron.
- Peanut butter has signficantly more Vitamin E than cornmeal.
- Peanut butter is a great source of calcium.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cornmeal and peanut butter are high in calories. Peanut butter has 53% more calories than cornmeal - cornmeal has 384 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, cornmeal is lighter in protein, much heavier in carbs and much lighter in fat compared to peanut butter per calorie. Cornmeal has a macronutrient ratio of 10:76:14 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Peanut Butter | |
|---|---|---|
| Protein | 10% | 15% |
| Carbohydrates | 76% | 14% |
| Fat | 14% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Cornmeal is high in carbohydrates and peanut butter has 70% less carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
The carbs in cornmeal are made of 85% starch, 13% dietary fiber and 2% sugar, whereas the carbs in peanut butter comprise of 39% sugar, 37% dietary fiber and 23% starch.
dietary fiber
Both cornmeal and peanut butter are high in dietary fiber. Cornmeal has 18% more dietary fiber than peanut butter - cornmeal has 9.4g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Cornmeal has 4.3 times less sugar than peanut butter - cornmeal has 1.6g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Both cornmeal and peanut butter are high in protein. Peanut butter has 144% more protein than cornmeal - cornmeal has 9.9g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and cornmeal has 86% less saturated fat than peanut butter - cornmeal has 1g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin E
Peanut butter has signficantly more Vitamin E than cornmeal - cornmeal has 0.37mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Cornmeal and peanut butter contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
The B Vitamins
Cornmeal has more thiamin, however, peanut butter contains more niacin and folate. Both cornmeal and peanut butter contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Cornmeal | Peanut Butter | |
|---|---|---|
| Thiamin | 0.3 MG | 0.106 MG |
| Riboflavin | 0.093 MG | 0.111 MG |
| Niacin | 2.47 MG | 13.696 MG |
| Pantothenic acid | 0.595 MG | 1.118 MG |
| Vitamin B6 | 0.59 MG | 0.418 MG |
| Folate | 34 UG | 92 UG |
Minerals
calcium
Peanut butter is a great source of calcium and it has 650% more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Cornmeal is a great source of iron and it has 57% more iron than peanut butter - cornmeal has 3mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both cornmeal and peanut butter are high in potassium. Peanut butter has 131% more potassium than cornmeal - cornmeal has 322mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cornmeal and peanut butter contain significant amounts of alpha linoleic acid (ALA).
| Cornmeal | Peanut Butter | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.078 G |
| Total | 0.06 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than cornmeal per 100 grams.
| Cornmeal | Peanut Butter | |
|---|---|---|
| other omega 6 | 0.033 G | 0.64 G |
| linoleic acid | 2.292 G | 13.854 G |
| Total | 2.325 G | 14.494 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 Peanut Butter (Peanut butter, chunk style, with salt) .
Cornmeal g
()
|
Daily Values (%) |
Peanut Butter 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 peanut butter contain more calories in 100 grams?Both cornmeal and peanut butter are high in calories. Peanut butter has 50% more calories than cornmeal - cornmeal has 384 calories in 100g and peanut butter has 589 calories.
Does cornmeal or peanut butter have more carbohydrates?
By weight, cornmeal is high in carbohydrates and peanut butter has 70% fewer carbohydrates than cornmeal - cornmeal has 72.9g of carbs for 100g and peanut butter has 21.6g of carbohydrates. the carbs in cornmeal are made of 90% starch, 10% dietary fiber and 0% sugar, whereas the carbs in peanut butter comprise of 40% sugar, 40% dietary fiber and 20% starch.
Does cornmeal or peanut butter contain more potassium?
Both cornmeal and peanut butter are high in potassium. Peanut butter has 130% more potassium than cornmeal - cornmeal has 322mg of potassium in 100 grams and peanut butter has 745mg of potassium.