Cornmeal vs. Grapes
Nutrition comparison of Cornmeal and Grapes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
grapes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and grapes:
- Cornmeal has 8.9 times less sugar than grape.
- Cornmeal has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Cornmeal is a great source of iron and protein.
- Cornmeal is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cornmeal is high in calories and grape has 82% less calories than cornmeal - cornmeal has 384 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, cornmeal is heavier in protein, lighter in carbs and heavier in fat compared to grapes per calorie. Cornmeal has a macronutrient ratio of 10:76:14 and for grapes, 4:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Grapes | |
|---|---|---|
| Protein | 10% | 4% |
| Carbohydrates | 76% | 95% |
| Fat | 14% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Cornmeal is high in carbohydrates and grape has 75% less carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Cornmeal is an excellent source of dietary fiber and it has 944% more dietary fiber than grape - cornmeal has 9.4g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Cornmeal has 8.9 times less sugar than grape - cornmeal has 1.6g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Cornmeal is a great source of protein and it has 12 times more protein than grape - cornmeal has 9.9g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Cornmeal and grapes contain similar amounts of saturated fat - cornmeal has 1g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Grape has more Vitamin C than cornmeal - grape has 3.2mg of Vitamin C per 100 grams and cornmeal does not contain significant amounts.
Vitamin A
Grapes and cornmeal contain similar amounts of Vitamin A - grape has 3ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.
Vitamin E
Cornmeal and grapes contain similar amounts of Vitamin E - cornmeal has 0.37mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Cornmeal and grapes contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Cornmeal has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both cornmeal and grapes contain significant amounts of riboflavin.
| Cornmeal | Grapes | |
|---|---|---|
| Thiamin | 0.3 MG | 0.069 MG |
| Riboflavin | 0.093 MG | 0.07 MG |
| Niacin | 2.47 MG | 0.188 MG |
| Pantothenic acid | 0.595 MG | 0.05 MG |
| Vitamin B6 | 0.59 MG | 0.086 MG |
| Folate | 34 UG | 2 UG |
Minerals
calcium
Cornmeal and grapes contain similar amounts of calcium - cornmeal has 6mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Cornmeal is a great source of iron and it has 731% more iron than grape - cornmeal has 3mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Cornmeal is an excellent source of potassium and it has 69% more potassium than grape - cornmeal has 322mg of potassium per 100 grams and grape has 191mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cornmeal has more alpha linoleic acid (ALA) than grape per 100 grams.
| Cornmeal | Grapes | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.011 G |
| Total | 0.06 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, cornmeal has more linoleic acid than grape per 100 grams.
| Cornmeal | Grapes | |
|---|---|---|
| other omega 6 | 0.033 G | ~ |
| linoleic acid | 2.292 G | 0.037 G |
| Total | 2.325 G | 0.037 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.
Cornmeal g
()
|
Daily Values (%) |
Grapes 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 grapes contain more calories in 100 grams?Cornmeal is high in calories and grape has 80% less calories than cornmeal - cornmeal has 384 calories in 100g and grape has 69 calories.
Does cornmeal or grapes have more carbohydrates?
By weight, cornmeal is high in carbohydrates and grape has 80% fewer carbohydrates than cornmeal - cornmeal has 72.9g of carbs for 100g and grape has 18.1g of carbohydrates.
Does cornmeal or grapes contain more potassium?
Cornmeal is a rich source of potassium and it has 70% more potassium than grape - cornmeal has 322mg of potassium in 100 grams and grape has 191mg of potassium.