Cornmeal vs. Avocado
Nutrition comparison of Cornmeal and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and avocado:
- Both cornmeal and avocado are high in calories, dietary fiber and potassium.
- Avocado has signficantly more Vitamin C than cornmeal.
- Cornmeal has 51% less saturated fat than avocado.
- Cornmeal has more thiamin and Vitamin B6, however, avocado contains more pantothenic acid and folate.
- Cornmeal is a great source of iron and protein.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cornmeal and avocado are high in calories. Cornmeal has 130% more calories than avocado - cornmeal has 384 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, cornmeal is heavier in protein, much heavier in carbs and much lighter in fat compared to avocado per calorie. Cornmeal has a macronutrient ratio of 10:76:14 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Avocado | |
|---|---|---|
| Protein | 10% | 4% |
| Carbohydrates | 76% | 19% |
| Fat | 14% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Cornmeal is high in carbohydrates and avocado has 88% less carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both cornmeal and avocado are high in dietary fiber. Cornmeal has 38% more dietary fiber than avocado - cornmeal has 9.4g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Cornmeal and avocado contain similar amounts of sugar - cornmeal has 1.6g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Cornmeal is a great source of protein and it has 403% more protein than avocado - cornmeal has 9.9g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Cornmeal has 51% less saturated fat than avocado - cornmeal has 1g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than cornmeal - avocado has 8.8mg of Vitamin C per 100 grams and cornmeal does not contain significant amounts.
Vitamin A
Avocado has more Vitamin A than cornmeal - avocado has 7ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.
Vitamin E
Avocado has 432% more Vitamin E than cornmeal - cornmeal has 0.37mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Avocado has 104 times more Vitamin K than cornmeal - cornmeal has 0.2ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Cornmeal has more thiamin and Vitamin B6, however, avocado contains more pantothenic acid and folate. Both cornmeal and avocado contain significant amounts of riboflavin and niacin.
| Cornmeal | Avocado | |
|---|---|---|
| Thiamin | 0.3 MG | 0.075 MG |
| Riboflavin | 0.093 MG | 0.143 MG |
| Niacin | 2.47 MG | 1.912 MG |
| Pantothenic acid | 0.595 MG | 1.463 MG |
| Vitamin B6 | 0.59 MG | 0.287 MG |
| Folate | 34 UG | 89 UG |
Minerals
calcium
Cornmeal and avocado contain similar amounts of calcium - cornmeal has 6mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Cornmeal is a great source of iron and it has 390% more iron than avocado - cornmeal has 3mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both cornmeal and avocado are high in potassium. Avocado has 57% more potassium than cornmeal - cornmeal has 322mg of potassium per 100 grams and avocado has 507mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than cornmeal per 100 grams.
| Cornmeal | Avocado | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.125 G |
| Total | 0.06 G | 0.125 G |
omega 6s
Comparing omega-6 fatty acids, both cornmeal and avocado contain significant amounts of linoleic acid.
| Cornmeal | Avocado | |
|---|---|---|
| other omega 6 | ~ | 0.015 G |
| linoleic acid | 2.292 G | 1.674 G |
| Total | 2.292 G | 1.689 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 (%) |
Avocado 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 avocado contain more calories in 100 grams?Both cornmeal and avocado are high in calories. Cornmeal has 130% more calories than avocado - cornmeal has 384 calories in 100g and avocado has 167 calories.
Does cornmeal or avocado have more carbohydrates?
By weight, cornmeal is high in carbohydrates and avocado has 90% fewer carbohydrates than cornmeal - cornmeal has 72.9g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does cornmeal or avocado contain more potassium?
Both cornmeal and avocado are high in potassium. Avocado has 60% more potassium than cornmeal - cornmeal has 322mg of potassium in 100 grams and avocado has 507mg of potassium.