Cornmeal vs. Flour

Nutrition comparison of Cornmeal and Flour


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

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

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

  • Both cornmeal and flour are high in calories, carbohydrates, dietary fiber and protein.
  • Cornmeal has more thiamin and Vitamin B6.
  • Cornmeal is a great source of iron.
  • Cornmeal is an excellent source of potassium.
Detailed nutritional comparison of cornmeal and 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 Flour (Wheat flour, white, all-purpose, unenriched) . Have a correction or suggestions? Shoot us an email.


Image of Cornmeal src
Image of Flour src

Here's an infographic summarizing the nutritional differences between cornmeal and flour. marks particularly rich nutrients.


Calories and Carbs

calories

Both cornmeal and flour are high in calories. Cornmeal has a little more calories (5%) than flour by weight - cornmeal has 384 calories per 100 grams and flour has 364 calories.

For macronutrient ratios, cornmeal is lighter in carbs, heavier in fat and similar to flour for protein. Cornmeal has a macronutrient ratio of 10:76:14 and for flour, 12:86:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cornmeal Flour
Protein 10% 12%
Carbohydrates 76% 86%
Fat 14% 2%
Alcohol ~ ~

carbohydrates

Both cornmeal and flour are high in carbohydrates. Cornmeal is very similar to cornmeal for carbohydrates - cornmeal has 72.9g of total carbs per 100 grams and flour has 76.3g of carbohydrates.

dietary fiber

Both cornmeal and flour are high in dietary fiber. Cornmeal has 248% more dietary fiber than flour - cornmeal has 9.4g of dietary fiber per 100 grams and flour has 2.7g of dietary fiber.

sugar

Cornmeal and flour contain similar amounts of sugar - cornmeal has 1.6g of sugar per 100 grams and flour has 0.27g of sugar.

Protein

protein

Both cornmeal and flour are high in protein. Cornmeal is very similar to cornmeal for protein - cornmeal has 9.9g of protein per 100 grams and flour has 10.3g of protein.

Fat

saturated fat

Cornmeal and flour contain similar amounts of saturated fat - cornmeal has 1g of saturated fat per 100 grams and flour has 0.16g of saturated fat.

Vitamins

Vitamin E

Cornmeal and flour contain similar amounts of Vitamin E - cornmeal has 0.37mg of Vitamin E per 100 grams and flour has 0.06mg of Vitamin E.

Vitamin K

Cornmeal and flour contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and flour has 0.3ug of Vitamin K.

The B Vitamins

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

Cornmeal Flour
Thiamin 0.3 MG 0.12 MG
Riboflavin 0.093 MG 0.04 MG
Niacin 2.47 MG 1.25 MG
Pantothenic acid 0.595 MG 0.438 MG
Vitamin B6 0.59 MG 0.044 MG
Folate 34 UG 26 UG

Minerals

calcium

Flour has 150% more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and flour has 15mg of calcium.

iron

Cornmeal is a great source of iron and it has 156% more iron than flour - cornmeal has 3mg of iron per 100 grams and flour has 1.2mg of iron.

potassium

Cornmeal is an excellent source of potassium and it has 201% more potassium than flour - cornmeal has 322mg of potassium per 100 grams and flour has 107mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Cornmeal Flour
alpha linoleic acid 0.06 G 0.022 G
Total 0.06 G 0.022 G

omega 6s

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

Cornmeal Flour
other omega 6 0.033 G ~
linoleic acid 2.292 G 0.391 G
Total 2.325 G 0.391 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 Flour (Wheat flour, white, all-purpose, unenriched) .

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G Water G
G Starch G
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