Food with Nutrition Similar to Cornmeal


image of cornmeal

Similar to Cornmeal

A common and nutrient dense grain, cornmeal is an excellent source of dietary fiber, potassium and Vitamin B6. It is also a good source of protein and iron. One cup of cornmeal contains about 461 calories.

Many foods are similar nutritionally to cornmeal, including tortilla, hazelnut, granola and lima beans.

We compared the key nutrients in cornmeal (protein, iron, dietary fiber, potassium and Vitamin B6) to nutrients in hundreds of other foods with data from USDA.[1]

Summary of the most similar foods by category:
baked goods: Tortilla, Whole Wheat Bread
nuts, grains and legumes: Hazelnut, Granola, Pistachio, Walnut, Barley, Quinoa, Oats, Sesame Seeds, , Pecan, Soy Flour
plants and vegetables: Lima Beans, Yellow Mustard, Garlic Powder, Peas, Yellow Corn, Dijon Mustard, Brussels Sprouts
The details of the top 20 foods most nutritionally similar to cornmeal are below.

baked goods


Tortilla

image of tortilla

Similarity: > 95%

Tortilla is also high in dietary fiber and contains some of the same nutrients. Also, tortilla contains more calcium than cornmeal.

For 100 grams of cornmeal and tortilla:


Cornmeal
(7/8 cup)
Tortilla
(3.5 ounces)
9.9
protein (G)
5.7
3
iron (MG)
1.2
9.4
dietary fiber (G)
6.3
322
potassium (MG)
186
0.59
Vitamin B6 (MG)
0.22
View More
0.982 | 0.982 | 2.54 Complete Comparison:
Tortilla vs. Cornmeal


Whole Wheat Bread

image of whole wheat bread

Similarity: > 95%

Whole wheat bread is high in many of the same nutrients as cornmeal, including dietary fiber, protein, iron and potassium. Moreover, whole wheat bread contains more Vitamin E, calcium, niacin and folate than cornmeal.

For 100 grams of cornmeal and whole wheat bread:


Cornmeal
(7/8 cup)
Whole Wheat Bread
(3.5 ounces)
9.9
protein (G)
13
3
iron (MG)
2.5
9.4
dietary fiber (G)
7.4
322
potassium (MG)
230
0.59
Vitamin B6 (MG)
0.26
View More
0.947 | 0.947 | 4.83 Complete Comparison:
Whole Wheat Bread vs. Cornmeal


nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to cornmeal. Hazelnut, granola, pistachio, walnut and barley are all high in protein, iron, dietary fiber, potassium and or Vitamin B6.

Hazelnut

image of hazelnut

Similarity: > 95%

Hazelnut is high in many of the same nutrients as cornmeal, including dietary fiber, protein, iron and potassium. Moreover, hazelnut contains more Vitamin C, Vitamin E, calcium and folate than cornmeal.

For 100 grams of cornmeal and hazelnut:


Cornmeal
(7/8 cup)
Hazelnut
(3.5 ounces)
9.9
protein (G)
15
3
iron (MG)
4.4
9.4
dietary fiber (G)
9.4
322
potassium (MG)
755
0.59
Vitamin B6 (MG)
0.62
View More
0.966 | 0.966 | 7.63 Complete Comparison:
Hazelnut vs. Cornmeal


Granola

image of granola

Similarity: > 95%

Granola is high in many of the same nutrients as cornmeal, including dietary fiber, protein, iron and potassium. Also, granola contains more Vitamin C, Vitamin E and calcium than cornmeal.

For 100 grams of cornmeal and granola:


Cornmeal
(7/8 cup)
Granola
(7/8 cup)
9.9
protein (G)
14
3
iron (MG)
4
9.4
dietary fiber (G)
8.9
322
potassium (MG)
539
0.59
Vitamin B6 (MG)
0.37
View More
0.96 | 0.96 | 7.62 Complete Comparison:
Granola vs. Cornmeal


Pistachio

image of pistachio

Similarity: > 95%

Pistachio is high in many of the same nutrients as cornmeal, including dietary fiber, protein, iron and potassium. Also, pistachio contains more Vitamin C, Vitamin A and Vitamin E than cornmeal.

For 100 grams of cornmeal and pistachio:


Cornmeal
(7/8 cup)
Pistachio
(7/8 cup)
9.9
protein (G)
21
3
iron (MG)
4
9.4
dietary fiber (G)
10
322
potassium (MG)
1007
0.59
Vitamin B6 (MG)
1.1
View More
0.955 | 0.955 | 7.29 Complete Comparison:
Pistachio vs. Cornmeal


Walnut

image of walnut

Similarity: > 95%

Walnut is high in many of the same nutrients as cornmeal, including dietary fiber, protein, iron and potassium. Also, walnut contains more Vitamin C, calcium and folate than cornmeal.

For 100 grams of cornmeal and walnut:


Cornmeal
(7/8 cup)
Walnut
(7/8 cup)
9.9
protein (G)
15
3
iron (MG)
2.9
9.4
dietary fiber (G)
6.7
322
potassium (MG)
441
0.59
Vitamin B6 (MG)
0.54
View More
0.951 | 0.951 | 6.28 Complete Comparison:
Walnut vs. Cornmeal


Barley

image of barley

Similarity: > 95%

Barley is high in many of the same nutrients as cornmeal, including dietary fiber, protein, iron and potassium. Also, barley contains more calcium and niacin than cornmeal.

For 100 grams of cornmeal and barley:


Cornmeal
(7/8 cup)
Barley
(1/2 cup)
9.9
protein (G)
9.9
3
iron (MG)
2.5
9.4
dietary fiber (G)
16
322
potassium (MG)
280
0.59
Vitamin B6 (MG)
0.26
View More
0.95 | 0.95 | 4.82 Complete Comparison:
Barley vs. Cornmeal


Quinoa

image of quinoa

Similarity: > 95%

Quinoa is also high in dietary fiber and contains some of the same nutrients. Also, quinoa contains more calcium than cornmeal.

For 100 grams of cornmeal and quinoa:


Cornmeal
(7/8 cup)
Quinoa
(1/2 cup)
9.9
protein (G)
4.4
3
iron (MG)
1.5
9.4
dietary fiber (G)
2.8
322
potassium (MG)
172
0.59
Vitamin B6 (MG)
0.12
View More
0.949 | 0.949 | 1.98 Complete Comparison:
Quinoa vs. Cornmeal


Oats

image of oats

Similarity: > 90%

Oats are high in many of the same nutrients as cornmeal, including dietary fiber, protein, iron and potassium. Also, oats contains more calcium, thiamin and pantothenic acid than cornmeal.

For 100 grams of cornmeal and oats:


Cornmeal
(7/8 cup)
Oats
(5/8 cup)
9.9
protein (G)
17
3
iron (MG)
4.7
9.4
dietary fiber (G)
11
322
potassium (MG)
429
0.59
Vitamin B6 (MG)
0.12
View More
0.929 | 0.929 | 6.04 Complete Comparison:
Oats vs. Cornmeal


Sesame Seeds

image of sesame seeds

Similarity: > 90%

More nutritionally dense than cornmeal, sesame seeds are high in many of the same nutrients as cornmeal, including dietary fiber, protein, iron and potassium. Moreover, sesame seeds contains more calcium, thiamin, riboflavin and niacin than cornmeal.

For 100 grams of cornmeal and sesame seeds:


Cornmeal
(7/8 cup)
Sesame Seeds
(3.5 ounces)
9.9
protein (G)
17
3
iron (MG)
15
9.4
dietary fiber (G)
14
322
potassium (MG)
475
0.59
Vitamin B6 (MG)
0.8
View More
0.926 | 0.926 | 10.64 Complete Comparison:
Sesame Seeds vs. Cornmeal






Similarity: > 90%

is high in many of the same nutrients as cornmeal, including dietary fiber, protein, iron and potassium. Moreover, contains more Vitamin A, thiamin, riboflavin and niacin than cornmeal.

For 100 grams of cornmeal and :


Cornmeal
(7/8 cup)

(5/8 cup)
9.9
protein (G)
9.4
3
iron (MG)
2.7
9.4
dietary fiber (G)
7.3
322
potassium (MG)
287
0.59
Vitamin B6 (MG)
0.62
View More
0.92 | 0.92 | 0 Complete Comparison:
vs. Cornmeal


Pecan

image of pecan

Similarity: > 90%

Pecan is high in many of the same nutrients as cornmeal, including dietary fiber, protein, iron and potassium. Also, pecan contains more Vitamin C, calcium and thiamin than cornmeal.

For 100 grams of cornmeal and pecan:


Cornmeal
(7/8 cup)
Pecan
(7/8 cup)
9.9
protein (G)
9.2
3
iron (MG)
2.5
9.4
dietary fiber (G)
9.6
322
potassium (MG)
410
0.59
Vitamin B6 (MG)
0.21
View More
0.919 | 0.919 | 6.12 Complete Comparison:
Pecan vs. Cornmeal


Soy Flour

image of soy flour

Similarity: > 90%

More nutritionally dense than cornmeal, soy flour is high in many of the same nutrients as cornmeal, including dietary fiber, protein, iron and potassium. Moreover, soy flour contains more calcium, thiamin, riboflavin and pantothenic acid than cornmeal.

For 100 grams of cornmeal and soy flour:


Cornmeal
(7/8 cup)
Soy Flour
(1.25 cup)
9.9
protein (G)
50
3
iron (MG)
8.2
9.4
dietary fiber (G)
16
322
potassium (MG)
2090
0.59
Vitamin B6 (MG)
1.1
View More
0.917 | 0.917 | 11.51 Complete Comparison:
Soy Flour vs. Cornmeal


plants and vegetables

Several plants and vegetables offer similar nutrients to cornmeal including lima beans, yellow mustard, garlic powder, peas and yellow corn.

Lima Beans

image of lima beans

Similarity: > 95%

Lima beans are also high in dietary fiber, iron and potassium. Moreover, lima beans contains more Vitamin C, Vitamin A, calcium and folate than cornmeal.

For 100 grams of cornmeal and lima beans:


Cornmeal
(7/8 cup)
Lima Beans
(5/8 cup)
9.9
protein (G)
6.8
3
iron (MG)
3.1
9.4
dietary fiber (G)
4.9
322
potassium (MG)
467
0.59
Vitamin B6 (MG)
0.2
View More
0.96 | 0.96 | 3.18 Complete Comparison:
Lima Beans vs. Cornmeal


Yellow Mustard

image of yellow mustard

Similarity: > 90%

Yellow mustard is also high in dietary fiber and contains some of the same nutrients. Also, yellow mustard contains more calcium than cornmeal.

For 100 grams of cornmeal and yellow mustard:


Cornmeal
(7/8 cup)
Yellow Mustard
(20 tsps)
9.9
protein (G)
3.7
3
iron (MG)
1.6
9.4
dietary fiber (G)
4
322
potassium (MG)
152
0.59
Vitamin B6 (MG)
0.07
View More
0.941 | 0.941 | 2.23 Complete Comparison:
Yellow Mustard vs. Cornmeal


Garlic Powder

image of garlic powder

Similarity: > 90%

Garlic powder is high in many of the same nutrients as cornmeal, including dietary fiber, protein, iron and potassium. Also, garlic powder contains more Vitamin C, calcium and thiamin than cornmeal.

For 100 grams of cornmeal and garlic powder:


Cornmeal
(7/8 cup)
Garlic Powder
(32 tsps)
9.9
protein (G)
17
3
iron (MG)
5.7
9.4
dietary fiber (G)
9
322
potassium (MG)
1193
0.59
Vitamin B6 (MG)
1.7
View More
0.938 | 0.938 | 6.17 Complete Comparison:
Garlic Powder vs. Cornmeal


Peas

image of peas

Similarity: > 90%

Peas are also high in dietary fiber and potassium. Moreover, peas contains more Vitamin C, Vitamin A, calcium and folate than cornmeal.

For 100 grams of cornmeal and peas:


Cornmeal
(7/8 cup)
Peas
(3/4 cup)
9.9
protein (G)
5.4
3
iron (MG)
1.5
9.4
dietary fiber (G)
5.7
322
potassium (MG)
244
0.59
Vitamin B6 (MG)
0.17
View More
0.937 | 0.937 | 3.03 Complete Comparison:
Peas vs. Cornmeal


Yellow Corn

image of yellow corn

Similarity: > 90%

Yellow corn is also high in dietary fiber and potassium. Also, yellow corn contains more Vitamin C and Vitamin A than cornmeal.

For 100 grams of cornmeal and yellow corn:


Cornmeal
(7/8 cup)
Yellow Corn
(about 1 ear)
9.9
protein (G)
3.4
3
iron (MG)
0.45
9.4
dietary fiber (G)
2.4
322
potassium (MG)
218
0.59
Vitamin B6 (MG)
0.14
View More
0.935 | 0.935 | 1.49 Complete Comparison:
Yellow Corn vs. Cornmeal


Dijon Mustard

image of dijon mustard

Similarity: > 90%

More nutritionally dense than cornmeal, dijon mustard is high in many of the same nutrients as cornmeal, including dietary fiber, protein, iron and potassium. Moreover, dijon mustard contains more Vitamin C, Vitamin E, calcium and thiamin than cornmeal.

For 100 grams of cornmeal and dijon mustard:


Cornmeal
(7/8 cup)
Dijon Mustard
(50 tsps)
9.9
protein (G)
26
3
iron (MG)
9.2
9.4
dietary fiber (G)
12
322
potassium (MG)
738
0.59
Vitamin B6 (MG)
0.4
View More
0.928 | 0.928 | 10.48 Complete Comparison:
Dijon Mustard vs. Cornmeal


Brussels Sprouts

image of brussels sprouts

Similarity: > 90%

Brussels sprouts are also high in dietary fiber and potassium. Also, brussels sprouts contains more Vitamin C, Vitamin A and calcium than cornmeal.

For 100 grams of cornmeal and brussels sprouts:


Cornmeal
(7/8 cup)
Brussels Sprouts
(1.25 cup)
9.9
protein (G)
3.4
3
iron (MG)
1.4
9.4
dietary fiber (G)
3.8
322
potassium (MG)
389
0.59
Vitamin B6 (MG)
0.22
View More
0.918 | 0.918 | 3.77 Complete Comparison:
Brussels Sprouts vs. Cornmeal



Other Nutritional Substitutes