Cornmeal vs. Walnut
Nutrition comparison of Cornmeal and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and walnut:
- Both cornmeal and walnut are high in calories, dietary fiber, iron, potassium and protein.
- Cornmeal has more niacin, however, walnut contains more folate.
- Walnut is an excellent source of calcium.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cornmeal and walnut are high in calories. Walnut has 70% more calories than cornmeal - cornmeal has 384 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, cornmeal is much heavier in carbs, much lighter in fat and similar to walnut for protein. Cornmeal has a macronutrient ratio of 10:76:14 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Walnut | |
|---|---|---|
| Protein | 10% | 9% |
| Carbohydrates | 76% | 8% |
| Fat | 14% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Cornmeal is high in carbohydrates and walnut has 81% less carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Both cornmeal and walnut are high in dietary fiber. Cornmeal has 40% more dietary fiber than walnut - cornmeal has 9.4g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Cornmeal and walnut contain similar amounts of sugar - cornmeal has 1.6g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Both cornmeal and walnut are high in protein. Walnut has 55% more protein than cornmeal - cornmeal has 9.9g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and cornmeal has 83% less saturated fat than walnut - cornmeal has 1g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Walnut has more Vitamin C than cornmeal - walnut has 1.3mg of Vitamin C per 100 grams and cornmeal does not contain significant amounts.
Vitamin A
Walnut and cornmeal contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.
Vitamin E
Cornmeal and walnut contain similar amounts of Vitamin E - cornmeal has 0.37mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Cornmeal and walnut contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.
The B Vitamins
Cornmeal has more niacin, however, walnut contains more folate. Both cornmeal and walnut contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Cornmeal | Walnut | |
|---|---|---|
| Thiamin | 0.3 MG | 0.341 MG |
| Riboflavin | 0.093 MG | 0.15 MG |
| Niacin | 2.47 MG | 1.125 MG |
| Pantothenic acid | 0.595 MG | 0.57 MG |
| Vitamin B6 | 0.59 MG | 0.537 MG |
| Folate | 34 UG | 98 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 15 times more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Both cornmeal and walnut are high in iron. Cornmeal is very similar to walnut for iron - cornmeal has 3mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Both cornmeal and walnut are high in potassium. Walnut has 37% more potassium than cornmeal - cornmeal has 322mg of potassium per 100 grams and walnut has 441mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than cornmeal per 100 grams.
| Cornmeal | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 9.08 G |
| Total | 0.06 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than cornmeal per 100 grams.
| Cornmeal | Walnut | |
|---|---|---|
| other omega 6 | 0.033 G | 0.063 G |
| linoleic acid | 2.292 G | 38.093 G |
| Total | 2.325 G | 38.156 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 120g
(
cup
)
|
Daily Values (%) |
Walnut 117g
(
cup, chopped
)
|
|||||
|---|---|---|---|---|---|---|---|
| 461KCAL 23% |
|
5% | calories | 66% |
|
765KCAL 38% | |
| 87G 35% |
|
444% | carbohydrates | 5% |
|
16G 6% | |
| 11G 45% |
|
41% | dietary fiber | 5% |
|
7.8G 31% | |
| 1.9G | 5% | sugar | 63% | 3.1G | |||
| 7.1G 11% |
|
5% | total fat | 970% |
|
76G 119% | |
| 1.3G 7% |
|
5% | saturated fat | 454% |
|
7.2G 40% | |
| 2.6G | 5% | monounsaturated fat | 285% | 10G | |||
| 2.8G | 5% | polyunsaturated fat | >999% | 55G | |||
| 4.8MG 0.3% |
|
109% | sodium | 5% |
|
2.3MG 0.2% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
1.2UG 0.2% | ||
|
|
5% | Vitamin C | >999% |
|
1.5MG 2% | ||
| 7.2MG 1% |
|
5% | calcium | >999% |
|
115MG 12% | |
| 3.6MG 20% |
|
6% | iron | 5% |
|
3.4MG 19% | |
| 128MG 41% |
|
5% | magnesium | 45% |
|
185MG 60% | |
| 386MG 17% |
|
5% | potassium | 34% |
|
516MG 22% | |
| 0.36MG 33% |
|
5% | thiamin (Vit B1) | 11% |
|
0.4MG 36% | |
| 0.11MG 10% |
|
5% | riboflavin (Vit B2) | 64% |
|
0.18MG 16% | |
| 3MG 21% |
|
131% | niacin (Vit B3) | 5% |
|
1.3MG 9% | |
| 0.71MG 55% |
|
13% | Vitamin B6 | 5% |
|
0.63MG 48% | |
| 0.71MG 14% |
|
6% | pantothenic acid (Vit B5) | 5% |
|
0.67MG 13% | |
| 41UG 10% |
|
5% | folate (Vit B9) | 180% |
|
115UG 29% | |
| 0.44MG 3% |
|
5% | Vitamin E | 86% |
|
0.82MG 6% | |
| 0.24UG 0.3% |
|
5% | Vitamin K | >999% |
|
3.2UG 4% | |
| 12G 24% |
|
5% | protein | 50% |
|
18G 36% | |
|
|
5% | choline | >999% |
|
46MG 11% | ||
| 0.29MG 24% |
|
5% | copper | 555% |
|
1.9MG 155% | |
| 0.77MG 43% |
|
5% | manganese | 419% |
|
4MG 222% | |
| 270MG 39% |
|
5% | phosphorus | 50% |
|
405MG 58% | |
| 7.2UG 13% |
|
26% | selenium | 5% |
|
5.7UG 10% | |
| 3.7MG 47% |
|
3% | zinc | 5% |
|
3.6MG 45% | |
| 12G | 150% | Water | 5% | 4.8G | |||
| 74G | >999% | Starch | 5% | 0.07G | |||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does cornmeal or walnut contain more calories in 100 grams?Both cornmeal and walnut are high in calories. Walnut has 70% more calories than cornmeal - cornmeal has 384 calories in 100g and walnut has 654 calories.
Does cornmeal or walnut have more carbohydrates?
By weight, cornmeal is high in carbohydrates and walnut has 80% fewer carbohydrates than cornmeal - cornmeal has 72.9g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does cornmeal or walnut contain more calcium?
Walnut is a rich source of calcium and it has 15 times more calcium than cornmeal - cornmeal has 6mg of calcium in 100 grams and walnut has 98mg of calcium.
Does cornmeal or walnut contain more iron?
Both cornmeal and walnut are high in iron. Cornmeal is very similar to walnut for iron - cornmeal has 3mg of iron in 100 grams and walnut has 2.9mg of iron.
Does cornmeal or walnut contain more potassium?
Both cornmeal and walnut are high in potassium. Walnut has 40% more potassium than cornmeal - cornmeal has 322mg of potassium in 100 grams and walnut has 441mg of potassium.