Cornmeal vs. Walnut

Nutrition comparison of Cornmeal and Walnut


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

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

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

  • Both cornmeal and walnut are high in calories, dietary fiber, iron, potassium and protein.
  • Cornmeal has more niacin, however, walnut contains more folate.
  • Walnut is an excellent source of calcium.
Detailed nutritional comparison of cornmeal and walnut 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 Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.


Image of Cornmeal src
Image of Walnut src

Calories and Carbs

calories

Both cornmeal and walnut are high in calories. Walnut has 70% more calories than cornmeal - cornmeal has 384 calories per 100 grams and walnut has 654 calories.

For macronutrient ratios, cornmeal is much heavier in carbs, much lighter in fat and similar to walnut for protein. Cornmeal has a macronutrient ratio of 10:76:14 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cornmeal Walnut
Protein 10% 9%
Carbohydrates 76% 8%
Fat 14% 84%
Alcohol ~ ~

carbohydrates

Cornmeal is high in carbohydrates and walnut has 81% less carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.

dietary fiber

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

sugar

Cornmeal and walnut contain similar amounts of sugar - cornmeal has 1.6g of sugar per 100 grams and walnut has 2.6g of sugar.

Protein

protein

Both cornmeal and walnut are high in protein. Walnut has 55% more protein than cornmeal - cornmeal has 9.9g of protein per 100 grams and walnut has 15.2g of protein.

Fat

saturated fat

Walnut is high in saturated fat and cornmeal has 83% less saturated fat than walnut - cornmeal has 1g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.

Vitamins

Vitamin C

Walnut has more Vitamin C than cornmeal - walnut has 1.3mg of Vitamin C per 100 grams and cornmeal does not contain significant amounts.

Vitamin A

Walnut and cornmeal contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.

Vitamin E

Cornmeal and walnut contain similar amounts of Vitamin E - cornmeal has 0.37mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.

Vitamin K

Cornmeal and walnut contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.

The B Vitamins

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

Cornmeal Walnut
Thiamin 0.3 MG 0.341 MG
Riboflavin 0.093 MG 0.15 MG
Niacin 2.47 MG 1.125 MG
Pantothenic acid 0.595 MG 0.57 MG
Vitamin B6 0.59 MG 0.537 MG
Folate 34 UG 98 UG

Minerals

calcium

Walnut is an excellent source of calcium and it has 15 times more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and walnut has 98mg of calcium.

iron

Both cornmeal and walnut are high in iron. Cornmeal is very similar to walnut for iron - cornmeal has 3mg of iron per 100 grams and walnut has 2.9mg of iron.

potassium

Both cornmeal and walnut are high in potassium. Walnut has 37% more potassium than cornmeal - cornmeal has 322mg of potassium per 100 grams and walnut has 441mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Cornmeal Walnut
alpha linoleic acid 0.06 G 9.08 G
Total 0.06 G 9.08 G

omega 6s

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

Cornmeal Walnut
other omega 6 0.033 G 0.063 G
linoleic acid 2.292 G 38.093 G
Total 2.325 G 38.156 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Cornmeal or Walnut .

Note: The specific food items compared are: Cornmeal (Cornmeal, yellow (Navajo)) and Walnut (Nuts, walnuts, english) .

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FAQ

Does cornmeal or walnut contain more calories in 100 grams?
Both cornmeal and walnut are high in calories. Walnut has 70% more calories than cornmeal - cornmeal has 384 calories in 100g and walnut has 654 calories.

Does cornmeal or walnut have more carbohydrates?
By weight, cornmeal is high in carbohydrates and walnut has 80% fewer carbohydrates than cornmeal - cornmeal has 72.9g of carbs for 100g and walnut has 13.7g of carbohydrates.

Does cornmeal or walnut contain more calcium?
Walnut is a rich source of calcium and it has 15 times more calcium than cornmeal - cornmeal has 6mg of calcium in 100 grams and walnut has 98mg of calcium.

Does cornmeal or walnut contain more iron?
Both cornmeal and walnut are high in iron. Cornmeal is very similar to walnut for iron - cornmeal has 3mg of iron in 100 grams and walnut has 2.9mg of iron.

Does cornmeal or walnut contain more potassium?
Both cornmeal and walnut are high in potassium. Walnut has 40% more potassium than cornmeal - cornmeal has 322mg of potassium in 100 grams and walnut has 441mg of potassium.