Cornmeal vs. Beets
Nutrition comparison of Cornmeal and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and beets:
- Both cornmeal and beets are high in dietary fiber and potassium.
- Beet has 37.6 times less saturated fat than cornmeal.
- Cornmeal has 3.3 times less sugar than beet.
- Cornmeal has more thiamin, niacin, pantothenic acid and Vitamin B6, however, beet contains more folate.
- Cornmeal is a great source of iron and protein.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cornmeal is high in calories and beet has 89% less calories than cornmeal - cornmeal has 384 calories per 100 grams and beet has 43 calories.
For macronutrient ratios, cornmeal is lighter in protein, lighter in carbs and heavier in fat compared to beets per calorie. Cornmeal has a macronutrient ratio of 10:76:14 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Beets | |
|---|---|---|
| Protein | 10% | 14% |
| Carbohydrates | 76% | 83% |
| Fat | 14% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Cornmeal is high in carbohydrates and beet has 87% less carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and beet has 9.6g of carbohydrates.
The carbs in cornmeal are made of 85% starch, 13% dietary fiber and 2% sugar, whereas the carbs in beets comprise of 71% sugar and 29% dietary fiber.
dietary fiber
Both cornmeal and beets are high in dietary fiber. Cornmeal has 236% more dietary fiber than beet - cornmeal has 9.4g of dietary fiber per 100 grams and beet has 2.8g of dietary fiber.
sugar
Cornmeal has 3.3 times less sugar than beet - cornmeal has 1.6g of sugar per 100 grams and beet has 6.8g of sugar.
Protein
protein
Cornmeal is a great source of protein and it has 512% more protein than beet - cornmeal has 9.9g of protein per 100 grams and beet has 1.6g of protein.
Fat
saturated fat
Beet has 37.6 times less saturated fat than cornmeal - cornmeal has 1g of saturated fat per 100 grams and beet has 0.03g of saturated fat.
Vitamins
Vitamin C
Beet has more Vitamin C than cornmeal - beet has 4.9mg of Vitamin C per 100 grams and cornmeal does not contain significant amounts.
Vitamin A
Beets and cornmeal contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.
Vitamin E
Cornmeal and beets contain similar amounts of Vitamin E - cornmeal has 0.37mg of Vitamin E per 100 grams and beet has 0.04mg of Vitamin E.
Vitamin K
Cornmeal and beets contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and beet has 0.2ug of Vitamin K.
The B Vitamins
Cornmeal has more thiamin, niacin, pantothenic acid and Vitamin B6, however, beet contains more folate. Both cornmeal and beets contain significant amounts of riboflavin.
| Cornmeal | Beets | |
|---|---|---|
| Thiamin | 0.3 MG | 0.031 MG |
| Riboflavin | 0.093 MG | 0.04 MG |
| Niacin | 2.47 MG | 0.334 MG |
| Pantothenic acid | 0.595 MG | 0.155 MG |
| Vitamin B6 | 0.59 MG | 0.067 MG |
| Folate | 34 UG | 109 UG |
Minerals
calcium
Beet has 167% more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and beet has 16mg of calcium.
iron
Cornmeal is a great source of iron and it has 274% more iron than beet - cornmeal has 3mg of iron per 100 grams and beet has 0.8mg of iron.
potassium
Both cornmeal and beets are high in potassium. Cornmeal is very similar to cornmeal for potassium - cornmeal has 322mg of potassium per 100 grams and beet has 325mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cornmeal has more alpha linoleic acid (ALA) than beet per 100 grams.
| Cornmeal | Beets | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.005 G |
| Total | 0.06 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, cornmeal has more linoleic acid than beet per 100 grams.
| Cornmeal | Beets | |
|---|---|---|
| other omega 6 | 0.033 G | ~ |
| linoleic acid | 2.292 G | 0.055 G |
| Total | 2.325 G | 0.055 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 (%) |
Beets 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 beets contain more calories in 100 grams?Cornmeal is high in calories and beet has 90% less calories than cornmeal - cornmeal has 384 calories in 100g and beet has 43 calories.
Does cornmeal or beets have more carbohydrates?
By weight, cornmeal is high in carbohydrates and beet has 90% fewer carbohydrates than cornmeal - cornmeal has 72.9g of carbs for 100g and beet has 9.6g of carbohydrates. the carbs in cornmeal are made of 90% starch, 10% dietary fiber and 0% sugar, whereas the carbs in beets comprise of 70% sugar and 30% dietary fiber.
Does cornmeal or beets contain more potassium?
Both cornmeal and beets are high in potassium. Cornmeal is very similar to cornmeal for potassium - cornmeal has 322mg of potassium in 100 grams and beet has 325mg of potassium.