Cornmeal vs. Peanut Flour

Nutrition comparison of Cornmeal and Peanut Flour


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

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

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

  • Both cornmeal and peanut flour are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
  • Cornmeal has 4.2 times less sugar than peanut flour.
  • Peanut flour has more thiamin, riboflavin, niacin, pantothenic acid and folate.
  • Peanut flour is an excellent source of calcium.
Detailed nutritional comparison of cornmeal and peanut flour 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 Peanut Flour (Peanut flour, defatted) . Have a correction or suggestions? Shoot us an email.


Image of Cornmeal src
Image of Peanut Flour src

Calories and Carbs

calories

Both cornmeal and peanut flour are high in calories. Cornmeal has 17% more calories than peanut flour - cornmeal has 384 calories per 100 grams and peanut flour has 327 calories.

Cornmeal Peanut Flour
Protein 10% 59%
Carbohydrates 76% 39%
Fat 14% 1%
Alcohol ~ ~

carbohydrates

Both cornmeal and peanut flour are high in carbohydrates. Cornmeal has 110% more carbohydrates than peanut flour - cornmeal has 72.9g of total carbs per 100 grams and peanut flour has 34.7g of carbohydrates.

dietary fiber

Both cornmeal and peanut flour are high in dietary fiber. Peanut flour has 68% more dietary fiber than cornmeal - cornmeal has 9.4g of dietary fiber per 100 grams and peanut flour has 15.8g of dietary fiber.

sugar

Cornmeal has 4.2 times less sugar than peanut flour - cornmeal has 1.6g of sugar per 100 grams and peanut flour has 8.2g of sugar.



Protein

protein

Both cornmeal and peanut flour are high in protein. Peanut flour has 430% more protein than cornmeal - cornmeal has 9.9g of protein per 100 grams and peanut flour has 52.2g of protein.

Fat

saturated fat

Cornmeal and peanut flour contain similar amounts of saturated fat - cornmeal has 1g of saturated fat per 100 grams and peanut flour has 0.06g of saturated fat.

Vitamins

Vitamin E

Cornmeal and peanut flour contain similar amounts of Vitamin E - cornmeal has 0.37mg of Vitamin E per 100 grams and peanut flour has 0.05mg of Vitamin E.

Vitamin K

Cornmeal and peanut flour contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and peanut flour does not contain significant amounts.

The B Vitamins

Peanut flour has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both cornmeal and peanut flour contain significant amounts of Vitamin B6.

Cornmeal Peanut Flour
Thiamin 0.3 MG 0.7 MG
Riboflavin 0.093 MG 0.48 MG
Niacin 2.47 MG 27 MG
Pantothenic acid 0.595 MG 2.744 MG
Vitamin B6 0.59 MG 0.504 MG
Folate 34 UG 248 UG

Minerals

calcium

Peanut flour is an excellent source of calcium and it has 22 times more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and peanut flour has 140mg of calcium.

iron

Both cornmeal and peanut flour are high in iron. Cornmeal has 42% more iron than peanut flour - cornmeal has 3mg of iron per 100 grams and peanut flour has 2.1mg of iron.

potassium

Both cornmeal and peanut flour are high in potassium. Peanut flour has 301% more potassium than cornmeal - cornmeal has 322mg of potassium per 100 grams and peanut flour has 1290mg of potassium.

Omega-3 and Omega-6

omega 6s

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

Cornmeal Peanut Flour
other omega 6 0.033 G ~
linoleic acid 2.292 G 0.143 G
Total 2.325 G 0.143 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 Flour (Peanut flour, defatted) .

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