How many calories are in one cup of cornmeal?

Cornmeal has 461 calories per cup or 384 calories for every 100 grams. Most of its calories are from carbohydrates, fat and protein.

How much protein is in one cup of cornmeal?

An excellent source of protein, a single cup of Cornmeal contains 24% of recommended daily values or 11.8 grams of protein. However, the protein in cornmeal is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in cornmeal?

Cornmeal is an excellent source of many nutrients, including carbohydrates, dietary fiber, protein, iron, potassium, thiamin and Vitamin B6. It also contains significant amounts of magnesium and niacin.

What's similar to cornmeal in cooking?

Whole wheat flour and wheat flour are similar to, or commonly paired with cornmeal in cooking and recipes.

Food with Nutrition Similar to Cornmeal

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Summary
Similar baked
Similar nuts
Similar plants

Cornmeal source

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

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

However, cornmeal does contain more protein, iron, potassium, thiamin and niacin than tortilla by weight.

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	218
1.6	sugar (G)	0.88
1	saturated fat (G)	0.45
0.37	Vitamin E (MG)	0.28
6	calcium (MG)	81
0.3	thiamin (MG)	0.09
0.09	riboflavin (MG)	0.07
2.5	niacin (MG)	1.5
0.6	pantothenic acid (MG)	0.11
0.59	Vitamin B6 (MG)	0.22
34	folate (UG)	5

0.982 | 0.982 | 2.54 Complete Comparison:
Tortilla vs. Cornmeal

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

However, cornmeal does contain more Vitamin B6 than whole wheat bread by weight.

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	265
1.6	sugar (G)	6.4
1	saturated fat (G)	0.87
0	Vitamin C (MG)	0.1
0.37	Vitamin E (MG)	0.37
6	calcium (MG)	103
0.3	thiamin (MG)	0.28
0.09	riboflavin (MG)	0.13
2.5	niacin (MG)	4
0.6	pantothenic acid (MG)	0.34
0.59	Vitamin B6 (MG)	0.26
34	folate (UG)	75

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

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

However, cornmeal

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	646
1.6	sugar (G)	4.9
1	saturated fat (G)	4.5
0	Vitamin C (MG)	3.8
0	Vitamin A (UG)	3
0.37	Vitamin E (MG)	15
6	calcium (MG)	123
0.3	thiamin (MG)	0.34
0.09	riboflavin (MG)	0.12
2.5	niacin (MG)	2.1
0.6	pantothenic acid (MG)	0.92
0.59	Vitamin B6 (MG)	0.62
34	folate (UG)	88

0.966 | 0.966 | 7.63 Complete Comparison:
Hazelnut vs. Cornmeal

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

However, cornmeal

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	489
1.6	sugar (G)	20
1	saturated fat (G)	4
0	trans fat (G)	0.02
0	Vitamin C (MG)	1.2
0	Vitamin A (UG)	1
0.37	Vitamin E (MG)	11
6	calcium (MG)	76
0.3	thiamin (MG)	0.55
0.09	riboflavin (MG)	0.35
2.5	niacin (MG)	2.7
0.6	pantothenic acid (MG)	0.75
0.59	Vitamin B6 (MG)	0.37
34	folate (UG)	84

0.96 | 0.96 | 7.62 Complete Comparison:
Granola vs. Cornmeal

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

However, cornmeal does contain more niacin than pistachio by weight.

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	572
1.6	sugar (G)	7.7
1	saturated fat (G)	5.6
0	Vitamin C (MG)	3
0	Vitamin A (UG)	13
0.37	Vitamin E (MG)	2.2
6	calcium (MG)	107
0.3	thiamin (MG)	0.7
0.09	riboflavin (MG)	0.23
2.5	niacin (MG)	1.4
0.6	pantothenic acid (MG)	0.51
0.59	Vitamin B6 (MG)	1.1
34	folate (UG)	51

0.955 | 0.955 | 7.29 Complete Comparison:
Pistachio vs. Cornmeal

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

However, cornmeal does contain more niacin than walnut by weight.

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	654
1.6	sugar (G)	2.6
1	saturated fat (G)	6.1
0	Vitamin C (MG)	1.3
0	Vitamin A (UG)	1
0.37	Vitamin E (MG)	0.7
6	calcium (MG)	98
0.3	thiamin (MG)	0.34
0.09	riboflavin (MG)	0.15
2.5	niacin (MG)	1.1
0.6	pantothenic acid (MG)	0.57
0.59	Vitamin B6 (MG)	0.54
34	folate (UG)	98

0.951 | 0.951 | 6.28 Complete Comparison:
Walnut vs. Cornmeal

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

However, cornmeal does contain more thiamin and Vitamin B6 than barley by weight.

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	352
1.6	sugar (G)	0.8
1	saturated fat (G)	0.24
0	Vitamin A (UG)	1
0.37	Vitamin E (MG)	0.02
6	calcium (MG)	29
0.3	thiamin (MG)	0.19
0.09	riboflavin (MG)	0.11
2.5	niacin (MG)	4.6
0.6	pantothenic acid (MG)	0.28
0.59	Vitamin B6 (MG)	0.26
34	folate (UG)	23

0.95 | 0.95 | 4.82 Complete Comparison:
Barley vs. Cornmeal

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

A higher water content, quinoa is less nutritionally dense than cornmeal. Cornmeal does contain more protein, iron, potassium, thiamin and niacin than quinoa by weight.

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	120
1.6	sugar (G)	0.87
1	saturated fat (G)	0.23
0.37	Vitamin E (MG)	0.63
6	calcium (MG)	17
0.3	thiamin (MG)	0.11
0.09	riboflavin (MG)	0.11
2.5	niacin (MG)	0.41
0.6	pantothenic acid (MG)	0
0.59	Vitamin B6 (MG)	0.12
34	folate (UG)	42

0.949 | 0.949 | 1.98 Complete Comparison:
Quinoa vs. Cornmeal

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

However, cornmeal does contain more Vitamin E, niacin and Vitamin B6 than oats by weight.

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	389
1.6	sugar (G)	0
1	saturated fat (G)	1.2
0.37	Vitamin E (MG)	0
6	calcium (MG)	54
0.3	thiamin (MG)	0.76
0.09	riboflavin (MG)	0.14
2.5	niacin (MG)	0.96
0.6	pantothenic acid (MG)	1.3
0.59	Vitamin B6 (MG)	0.12
34	folate (UG)	56

0.929 | 0.929 | 6.04 Complete Comparison:
Oats vs. Cornmeal

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

However, cornmeal does contain more Vitamin E and pantothenic acid than sesame seeds by weight.

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	565
1.6	sugar (G)	0
1	saturated fat (G)	6.7
0.37	Vitamin E (MG)	0
6	calcium (MG)	989
0.3	thiamin (MG)	0.8
0.09	riboflavin (MG)	0.25
2.5	niacin (MG)	4.6
0.6	pantothenic acid (MG)	0.05
0.59	Vitamin B6 (MG)	0.8
34	folate (UG)	98

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

A higher water content, is less nutritionally dense than cornmeal. Cornmeal

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	365
1.6	sugar (G)	0.64
1	saturated fat (G)	0.67
0	Vitamin A (UG)	11
0.37	Vitamin E (MG)	0.49
6	calcium (MG)	7
0.3	thiamin (MG)	0.39
0.09	riboflavin (MG)	0.2
2.5	niacin (MG)	3.6
0.6	pantothenic acid (MG)	0.42
0.59	Vitamin B6 (MG)	0.62
34	folate (UG)	19

0.92 | 0.92 | 0 Complete Comparison:
vs. Cornmeal

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

However, cornmeal does contain more niacin and Vitamin B6 than pecan by weight.

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	691
1.6	sugar (G)	4
1	saturated fat (G)	6.2
0	Vitamin C (MG)	1.1
0	Vitamin A (UG)	3
0.37	Vitamin E (MG)	1.4
6	calcium (MG)	70
0.3	thiamin (MG)	0.66
0.09	riboflavin (MG)	0.13
2.5	niacin (MG)	1.2
0.6	pantothenic acid (MG)	0.86
0.59	Vitamin B6 (MG)	0.21
34	folate (UG)	22

0.919 | 0.919 | 6.12 Complete Comparison:
Pecan vs. Cornmeal

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

However, cornmeal

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	372
1.6	sugar (G)	9.3
1	saturated fat (G)	1.3
0	Vitamin A (UG)	2
0.37	Vitamin E (MG)	0.55
6	calcium (MG)	285
0.3	thiamin (MG)	1.1
0.09	riboflavin (MG)	0.28
2.5	niacin (MG)	3
0.6	pantothenic acid (MG)	1.6
0.59	Vitamin B6 (MG)	1.1
34	folate (UG)	289

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

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

However, cornmeal does contain more protein, thiamin, niacin and Vitamin B6 than lima beans by weight.

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	113
1.6	sugar (G)	1.5
1	saturated fat (G)	0.2
0	Vitamin C (MG)	23
0	Vitamin A (UG)	10
0.37	Vitamin E (MG)	0.32
6	calcium (MG)	34
0.3	thiamin (MG)	0.22
0.09	riboflavin (MG)	0.1
2.5	niacin (MG)	1.5
0.6	pantothenic acid (MG)	0.25
0.59	Vitamin B6 (MG)	0.2
34	folate (UG)	34

0.96 | 0.96 | 3.18 Complete Comparison:
Lima Beans vs. Cornmeal

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

However, cornmeal does contain more protein, iron, potassium and thiamin than yellow mustard by weight.

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	60
1.6	sugar (G)	0.92
1	saturated fat (G)	0.21
0	trans fat (G)	0.01
0	Vitamin C (MG)	0.3
0	Vitamin A (UG)	5
0.37	Vitamin E (MG)	0.36
6	calcium (MG)	63
0.3	thiamin (MG)	0.18
0.09	riboflavin (MG)	0.07
2.5	niacin (MG)	0.57
0.6	pantothenic acid (MG)	0.25
0.59	Vitamin B6 (MG)	0.07
34	folate (UG)	7

0.941 | 0.941 | 2.23 Complete Comparison:
Yellow Mustard vs. Cornmeal

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

However, cornmeal does contain more niacin than garlic powder by weight.

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	331
1.6	sugar (G)	2.4
1	saturated fat (G)	0.25
0	Vitamin C (MG)	1.2
0.37	Vitamin E (MG)	0.67
6	calcium (MG)	79
0.3	thiamin (MG)	0.44
0.09	riboflavin (MG)	0.14
2.5	niacin (MG)	0.8
0.6	pantothenic acid (MG)	0.74
0.59	Vitamin B6 (MG)	1.7
34	folate (UG)	47

0.938 | 0.938 | 6.17 Complete Comparison:
Garlic Powder vs. Cornmeal

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

However, cornmeal does contain more protein, iron, pantothenic acid and Vitamin B6 than peas by weight.

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	81
1.6	sugar (G)	5.7
1	saturated fat (G)	0.07
0	Vitamin C (MG)	40
0	Vitamin A (UG)	38
0.37	Vitamin E (MG)	0.13
6	calcium (MG)	25
0.3	thiamin (MG)	0.27
0.09	riboflavin (MG)	0.13
2.5	niacin (MG)	2.1
0.6	pantothenic acid (MG)	0.1
0.59	Vitamin B6 (MG)	0.17
34	folate (UG)	65

0.937 | 0.937 | 3.03 Complete Comparison:
Peas vs. Cornmeal

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

A higher water content, yellow corn is less nutritionally dense than cornmeal. Cornmeal does contain more protein, iron, thiamin and Vitamin B6 than yellow corn by weight.

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	96
1.6	sugar (G)	4.5
1	saturated fat (G)	0.2
0	Vitamin C (MG)	5.5
0	Vitamin A (UG)	13
0.37	Vitamin E (MG)	0.09
6	calcium (MG)	3
0.3	thiamin (MG)	0.09
0.09	riboflavin (MG)	0.06
2.5	niacin (MG)	1.7
0.6	pantothenic acid (MG)	0.79
0.59	Vitamin B6 (MG)	0.14
34	folate (UG)	23

0.935 | 0.935 | 1.49 Complete Comparison:
Yellow Corn vs. Cornmeal

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

However, cornmeal

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	508
1.6	sugar (G)	6.8
1	saturated fat (G)	2
0	Vitamin C (MG)	7.1
0	Vitamin A (UG)	2
0.37	Vitamin E (MG)	5.1
6	calcium (MG)	266
0.3	thiamin (MG)	0.81
0.09	riboflavin (MG)	0.26
2.5	niacin (MG)	4.7
0.6	pantothenic acid (MG)	0.81
0.59	Vitamin B6 (MG)	0.4
34	folate (UG)	162

0.928 | 0.928 | 10.48 Complete Comparison:
Dijon Mustard vs. Cornmeal

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

However, cornmeal does contain more protein, iron, thiamin and niacin than brussels sprouts by weight.

Here is a comparison of the rest of nutrients:

384	calories (KCAL)	43
1.6	sugar (G)	2.2
1	saturated fat (G)	0.06
0	Vitamin C (MG)	85
0	Vitamin A (UG)	38
0.37	Vitamin E (MG)	0.88
6	calcium (MG)	42
0.3	thiamin (MG)	0.14
0.09	riboflavin (MG)	0.09
2.5	niacin (MG)	0.75
0.6	pantothenic acid (MG)	0.31
0.59	Vitamin B6 (MG)	0.22
34	folate (UG)	61

0.918 | 0.918 | 3.77 Complete Comparison:
Brussels Sprouts vs. Cornmeal

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