Cornmeal vs. Orange
Nutrition comparison of Cornmeal and Orange
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
orange
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and orange:
- Both cornmeal and orange are high in dietary fiber.
- Cornmeal has 4.8 times less sugar than orange.
- 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 potassium.
- Orange has 40.7 times less saturated fat than cornmeal.
- Orange is a great source of calcium.
- Orange is an excellent source of Vitamin C.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cornmeal is high in calories and orange has 88% less calories than cornmeal - cornmeal has 384 calories per 100 grams and orange has 46 calories.
For macronutrient ratios, cornmeal is heavier in protein, lighter in carbs and heavier in fat compared to orange per calorie. Cornmeal has a macronutrient ratio of 10:76:14 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Orange | |
|---|---|---|
| Protein | 10% | 6% |
| Carbohydrates | 76% | 91% |
| Fat | 14% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Cornmeal is high in carbohydrates and orange has 84% less carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and orange has 11.5g of carbohydrates.
The carbs in cornmeal are made of 85% starch, 13% dietary fiber and 2% sugar, whereas the carbs in orange comprise of 79% sugar and 21% dietary fiber.
dietary fiber
Both cornmeal and orange are high in dietary fiber. Cornmeal has 292% more dietary fiber than orange - cornmeal has 9.4g of dietary fiber per 100 grams and orange has 2.4g of dietary fiber.
sugar
Cornmeal has 4.8 times less sugar than orange - cornmeal has 1.6g of sugar per 100 grams and orange has 9.1g of sugar.
Protein
protein
Cornmeal is a great source of protein and it has 13 times more protein than orange - cornmeal has 9.9g of protein per 100 grams and orange has 0.7g of protein.
Fat
saturated fat
Orange has 40.7 times less saturated fat than cornmeal - cornmeal has 1g of saturated fat per 100 grams and orange has 0.03g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has more Vitamin C than cornmeal - orange has 45mg of Vitamin C per 100 grams and cornmeal does not contain significant amounts.
Vitamin A
Orange has more Vitamin A than cornmeal - orange has 11ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.
Vitamin E
Cornmeal and orange contain similar amounts of Vitamin E - cornmeal has 0.37mg of Vitamin E per 100 grams and orange has 0.18mg of Vitamin E.
Vitamin K
Cornmeal and orange contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Cornmeal has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both cornmeal and orange contain significant amounts of riboflavin.
| Cornmeal | Orange | |
|---|---|---|
| Thiamin | 0.3 MG | 0.1 MG |
| Riboflavin | 0.093 MG | 0.04 MG |
| Niacin | 2.47 MG | 0.4 MG |
| Pantothenic acid | 0.595 MG | 0.25 MG |
| Vitamin B6 | 0.59 MG | 0.051 MG |
| Folate | 34 UG | 17 UG |
Minerals
calcium
Orange is a great source of calcium and it has 617% more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and orange has 43mg of calcium.
iron
Cornmeal is a great source of iron and it has 32 times more iron than orange - cornmeal has 3mg of iron per 100 grams and orange has 0.09mg of iron.
potassium
Cornmeal is an excellent source of potassium and it has 91% more potassium than orange - cornmeal has 322mg of potassium per 100 grams and orange has 169mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cornmeal has more alpha linoleic acid (ALA) than orange per 100 grams.
| Cornmeal | Orange | |
|---|---|---|
| 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 orange per 100 grams.
| Cornmeal | Orange | |
|---|---|---|
| other omega 6 | 0.033 G | ~ |
| linoleic acid | 2.292 G | 0.031 G |
| Total | 2.325 G | 0.031 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 (%) |
Orange 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 orange contain more calories in 100 grams?Cornmeal is high in calories and orange has 90% less calories than cornmeal - cornmeal has 384 calories in 100g and orange has 46 calories.
Does cornmeal or orange have more carbohydrates?
By weight, cornmeal is high in carbohydrates and orange has 80% fewer carbohydrates than cornmeal - cornmeal has 72.9g of carbs for 100g and orange has 11.5g of carbohydrates. the carbs in cornmeal are made of 90% starch, 10% dietary fiber and 0% sugar, whereas the carbs in orange comprise of 80% sugar and 20% dietary fiber.
Does cornmeal or orange contain more potassium?
Cornmeal is a rich source of potassium and it has 90% more potassium than orange - cornmeal has 322mg of potassium in 100 grams and orange has 169mg of potassium.