Cornmeal vs. Soy Flour

Nutrition comparison of Cornmeal and Soy Flour


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

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

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

  • Both cornmeal and soy flour are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
  • Cornmeal has 4.9 times less sugar than soy flour.
  • Soy flour has more thiamin, riboflavin, pantothenic acid and folate.
  • Soy flour is an excellent source of calcium.
Detailed nutritional comparison of cornmeal and soy 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 Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.


Image of Cornmeal src
Image of Soy Flour src

Calories and Carbs

calories

Both cornmeal and soy flour are high in calories. Cornmeal is very similar to soy flour for calories - cornmeal has 384 calories per 100 grams and soy flour has 372 calories.

For macronutrient ratios, cornmeal is much lighter in protein, much heavier in carbs and lighter in fat compared to soy flour per calorie. Cornmeal has a macronutrient ratio of 10:76:14 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cornmeal Soy Flour
Protein 10% 50%
Carbohydrates 76% 31%
Fat 14% 20%
Alcohol ~ ~

carbohydrates

Both cornmeal and soy flour are high in carbohydrates. Cornmeal has 138% more carbohydrates than soy flour - cornmeal has 72.9g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.

The carbs in cornmeal are made of 85% starch, 13% dietary fiber and 2% sugar, whereas the carbs in soy flour comprise of 52% dietary fiber, 31% sugar and 17% starch.

dietary fiber

Both cornmeal and soy flour are high in dietary fiber. Soy flour has 70% more dietary fiber than cornmeal - cornmeal has 9.4g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.

sugar

Cornmeal has 4.9 times less sugar than soy flour - cornmeal has 1.6g of sugar per 100 grams and soy flour has 9.3g of sugar.

Protein

protein

Both cornmeal and soy flour are high in protein. Soy flour has 406% more protein than cornmeal - cornmeal has 9.9g of protein per 100 grams and soy flour has 49.8g of protein.

Fat

saturated fat

Cornmeal and soy flour contain similar amounts of saturated fat - cornmeal has 1g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.

Vitamins

Vitamin A

Soy flour and cornmeal contain similar amounts of Vitamin A - soy flour has 2ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.

Vitamin E

Cornmeal and soy flour contain similar amounts of Vitamin E - cornmeal has 0.37mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.

Vitamin K

Cornmeal and soy flour contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and soy flour has 3.9ug of Vitamin K.

The B Vitamins

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

Cornmeal Soy Flour
Thiamin 0.3 MG 1.088 MG
Riboflavin 0.093 MG 0.28 MG
Niacin 2.47 MG 2.95 MG
Pantothenic acid 0.595 MG 1.55 MG
Vitamin B6 0.59 MG 1.05 MG
Folate 34 UG 289 UG

Minerals

calcium

Soy flour is an excellent source of calcium and it has 46 times more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and soy flour has 285mg of calcium.

iron

Both cornmeal and soy flour are high in iron. Soy flour has 174% more iron than cornmeal - cornmeal has 3mg of iron per 100 grams and soy flour has 8.2mg of iron.

potassium

Both cornmeal and soy flour are high in potassium. Soy flour has 549% more potassium than cornmeal - cornmeal has 322mg of potassium per 100 grams and soy flour has 2090mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Cornmeal Soy Flour
alpha linoleic acid 0.06 G 0.555 G
Total 0.06 G 0.555 G

omega 6s

Comparing omega-6 fatty acids, both cornmeal and soy flour contain significant amounts of linoleic acid.

Cornmeal Soy Flour
other omega 6 0.033 G 0.025 G
linoleic acid 2.292 G 3.66 G
Total 2.325 G 3.685 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 Soy Flour (Soy flour, low-fat) .

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FAQ

Does cornmeal or soy flour contain more calories in 100 grams?
Both cornmeal and soy flour are high in calories. Cornmeal is quite similar to soy flour for calories - cornmeal has 384 calories in 100g and soy flour has 372 calories.

Is cornmeal or soy flour better for protein?
Both cornmeal and soy flour are high in protein. Soy flour has 410% more protein than cornmeal - cornmeal has 9.9g of protein per 100 grams and soy flour has 49.8g of protein.

Does cornmeal or soy flour have more carbohydrates?
By weight, both cornmeal and soy flour are high in carbohydrates. cornmeal has 140% more carbohydrates than soy flour - cornmeal has 72.9g of carbs for 100g and soy flour has 30.6g of carbohydrates. the carbs in cornmeal are made of 90% starch, 10% dietary fiber and 0% sugar, whereas the carbs in soy flour comprise of 50% dietary fiber, 30% sugar and 20% starch.

Does cornmeal or soy flour contain more calcium?
Soy flour is a rich source of calcium and it has 46 times more calcium than cornmeal - cornmeal has 6mg of calcium in 100 grams and soy flour has 285mg of calcium.

Does cornmeal or soy flour contain more iron?
Both cornmeal and soy flour are high in iron. Soy flour has 170% more iron than cornmeal - cornmeal has 3mg of iron in 100 grams and soy flour has 8.2mg of iron.

Does cornmeal or soy flour contain more potassium?
Both cornmeal and soy flour are high in potassium. Soy flour has 550% more potassium than cornmeal - cornmeal has 322mg of potassium in 100 grams and soy flour has 2090mg of potassium.