Cornmeal vs. Yellow Corn
Nutrition comparison of Cornmeal and Cooked Yellow Corn
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and yellow corn:
- Both cornmeal and yellow corn are high in dietary fiber and potassium.
- Cornmeal has more thiamin and Vitamin B6.
- Cornmeal is a great source of iron and protein.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cornmeal is high in calories and yellow corn has 75% less calories than cornmeal - cornmeal has 384 calories per 100 grams and yellow corn has 96 calories.
For macronutrient ratios, cornmeal is similar to yellow corn for protein, carbs and fat. Cornmeal has a macronutrient ratio of 10:76:14 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Yellow Corn | |
|---|---|---|
| Protein | 10% | 12% |
| Carbohydrates | 76% | 76% |
| Fat | 14% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Cornmeal is high in carbohydrates and yellow corn has 71% less carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and yellow corn has 21g of carbohydrates.
dietary fiber
Both cornmeal and yellow corn are high in dietary fiber. Cornmeal has 292% more dietary fiber than yellow corn - cornmeal has 9.4g of dietary fiber per 100 grams and yellow corn has 2.4g of dietary fiber.
sugar
Cornmeal and yellow corn contain similar amounts of sugar - cornmeal has 1.6g of sugar per 100 grams and yellow corn has 4.5g of sugar.
Protein
protein
Cornmeal is a great source of protein and it has 189% more protein than yellow corn - cornmeal has 9.9g of protein per 100 grams and yellow corn has 3.4g of protein.
Fat
saturated fat
Cornmeal and yellow corn contain similar amounts of saturated fat - cornmeal has 1g of saturated fat per 100 grams and yellow corn has 0.2g of saturated fat.
Vitamins
Vitamin C
Yellow corn has more Vitamin C than cornmeal - yellow corn has 5.5mg of Vitamin C per 100 grams and cornmeal does not contain significant amounts.
Vitamin A
Yellow corn has more Vitamin A than cornmeal - yellow corn has 13ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.
Vitamin E
Cornmeal and yellow corn contain similar amounts of Vitamin E - cornmeal has 0.37mg of Vitamin E per 100 grams and yellow corn has 0.09mg of Vitamin E.
Vitamin K
Cornmeal and yellow corn contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and yellow corn has 0.4ug of Vitamin K.
The B Vitamins
Cornmeal has more thiamin and Vitamin B6. Both cornmeal and yellow corn contain significant amounts of riboflavin, niacin, pantothenic acid and folate.
| Cornmeal | Yellow Corn | |
|---|---|---|
| Thiamin | 0.3 MG | 0.093 MG |
| Riboflavin | 0.093 MG | 0.057 MG |
| Niacin | 2.47 MG | 1.683 MG |
| Pantothenic acid | 0.595 MG | 0.792 MG |
| Vitamin B6 | 0.59 MG | 0.139 MG |
| Folate | 34 UG | 23 UG |
Minerals
calcium
Cornmeal and yellow corn contain similar amounts of calcium - cornmeal has 6mg of calcium per 100 grams and yellow corn has 3mg of calcium.
iron
Cornmeal is a great source of iron and it has 564% more iron than yellow corn - cornmeal has 3mg of iron per 100 grams and yellow corn has 0.45mg of iron.
potassium
Both cornmeal and yellow corn are high in potassium. Cornmeal has 48% more potassium than yellow corn - cornmeal has 322mg of potassium per 100 grams and yellow corn has 218mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cornmeal has more alpha linoleic acid (ALA) than yellow corn per 100 grams.
| Cornmeal | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.018 G |
| Total | 0.06 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, cornmeal has more linoleic acid than yellow corn per 100 grams.
| Cornmeal | Yellow Corn | |
|---|---|---|
| other omega 6 | 0.033 G | ~ |
| linoleic acid | 2.292 G | 0.586 G |
| Total | 2.325 G | 0.586 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 Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Cornmeal g
()
|
Daily Values (%) |
Cooked Yellow Corn 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 yellow corn contain more calories in 100 grams?Cornmeal is high in calories and yellow corn has 80% less calories than cornmeal - cornmeal has 384 calories in 100g and yellow corn has 96 calories.
Does cornmeal or yellow corn have more carbohydrates?
By weight, cornmeal is high in carbohydrates and yellow corn has 70% fewer carbohydrates than cornmeal - cornmeal has 72.9g of carbs for 100g and yellow corn has 21g of carbohydrates.
Does cornmeal or yellow corn contain more potassium?
Both cornmeal and yellow corn are high in potassium. Cornmeal has 50% more potassium than yellow corn - cornmeal has 322mg of potassium in 100 grams and yellow corn has 218mg of potassium.