Cornmeal vs. Soy Protein Powder

Nutrition comparison of Cornmeal and Soy Protein Powder


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

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

For a quick recap of significant nutrients and differences in cornmeal and soy protein powder:

  • Both cornmeal and soy protein powder are high in calories, dietary fiber, iron, potassium and protein.
  • Cornmeal has more pantothenic acid and Vitamin B6, however, soy protein powder contains more folate.
  • Soy protein powder is an excellent source of calcium.
Detailed nutritional comparison of cornmeal and soy protein powder 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 Soy Protein Powder (Protein powder, soy based, NFS) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

Both cornmeal and soy protein powder are high in calories. Cornmeal is very similar to cornmeal for calories - cornmeal has 384 calories per 100 grams and soy protein powder has 388 calories.

For macronutrient ratios, cornmeal is much lighter in protein, much heavier in carbs and similar to soy protein powder for fat. Cornmeal has a macronutrient ratio of 10:76:14 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cornmeal Soy Protein Powder
Protein 10% 57%
Carbohydrates 76% 30%
Fat 14% 13%
Alcohol ~ ~

carbohydrates

Cornmeal is high in carbohydrates and soy protein powder has 60% less carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and soy protein powder has 28.9g of carbohydrates.

The carbs in cornmeal are made of 85% starch, 13% dietary fiber and 2% sugar, whereas the carbs in soy protein powder comprise of 77% sugar and 23% dietary fiber.

dietary fiber

Both cornmeal and soy protein powder are high in dietary fiber. Cornmeal has 40% more dietary fiber than soy protein powder - cornmeal has 9.4g of dietary fiber per 100 grams and soy protein powder has 6.7g of dietary fiber.

sugar

Soy protein powder is high in sugar and cornmeal has 93% less sugar than soy protein powder - cornmeal has 1.6g of sugar per 100 grams and soy protein powder has 22.2g of sugar.

Protein

protein

Both cornmeal and soy protein powder are high in protein. Soy protein powder has 464% more protein than cornmeal - cornmeal has 9.9g of protein per 100 grams and soy protein powder has 55.6g of protein.

Fat

saturated fat

Cornmeal and soy protein powder contain similar amounts of saturated fat - cornmeal has 1g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.

Vitamins

Vitamin E

Cornmeal has more Vitamin E than soy protein powder - cornmeal has 0.37mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.

Vitamin K

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

The B Vitamins

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

Cornmeal Soy Protein Powder
Thiamin 0.3 MG 0.288 MG
Riboflavin 0.093 MG 0.164 MG
Niacin 2.47 MG 2.357 MG
Pantothenic acid 0.595 MG ~
Vitamin B6 0.59 MG 0.164 MG
Folate 34 UG 289 UG

Minerals

calcium

Soy protein powder is an excellent source of calcium and it has 28 times more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and soy protein powder has 178mg of calcium.

iron

Both cornmeal and soy protein powder are high in iron. Soy protein powder has 301% more iron than cornmeal - cornmeal has 3mg of iron per 100 grams and soy protein powder has 12mg of iron.

potassium

Both cornmeal and soy protein powder are high in potassium. Soy protein powder has 190% more potassium than cornmeal - cornmeal has 322mg of potassium per 100 grams and soy protein powder has 933mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Cornmeal Soy Protein Powder
alpha linoleic acid 0.06 G 0.32 G
Total 0.06 G 0.32 G

omega 6s

Comparing omega-6 fatty acids, both cornmeal and soy protein powder contain significant amounts of linoleic acid.

Cornmeal Soy Protein Powder
other omega 6 0.033 G ~
linoleic acid 2.292 G 2.381 G
Total 2.325 G 2.381 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 Soy Protein Powder (Protein powder, soy based, NFS) .

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FAQ

Does cornmeal or soy protein powder contain more calories in 100 grams?
Both cornmeal and soy protein powder are high in calories. Cornmeal is quite similar to cornmeal for calories - cornmeal has 384 calories in 100g and soy protein powder has 388 calories.

Is cornmeal or soy protein powder better for protein?
Both cornmeal and soy protein powder are high in protein. Soy protein powder has 460% more protein than cornmeal - cornmeal has 9.9g of protein per 100 grams and soy protein powder has 55.6g of protein.

Does cornmeal or soy protein powder have more carbohydrates?
By weight, cornmeal is high in carbohydrates and soy protein powder has 60% fewer carbohydrates than cornmeal - cornmeal has 72.9g of carbs for 100g and soy protein powder has 28.9g of carbohydrates. the carbs in cornmeal are made of 90% starch, 10% dietary fiber and 0% sugar, whereas the carbs in soy protein powder comprise of 80% sugar and 20% dietary fiber.

Does cornmeal or soy protein powder contain more calcium?
Soy protein powder is a rich source of calcium and it has 28 times more calcium than cornmeal - cornmeal has 6mg of calcium in 100 grams and soy protein powder has 178mg of calcium.

Does cornmeal or soy protein powder contain more iron?
Both cornmeal and soy protein powder are high in iron. Soy protein powder has 300% more iron than cornmeal - cornmeal has 3mg of iron in 100 grams and soy protein powder has 12mg of iron.

Does cornmeal or soy protein powder contain more potassium?
Both cornmeal and soy protein powder are high in potassium. Soy protein powder has 190% more potassium than cornmeal - cornmeal has 322mg of potassium in 100 grams and soy protein powder has 933mg of potassium.

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