Cornmeal vs. Cheese
Nutrition comparison of Cornmeal and Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and cheese:
- Both cornmeal and cheese are high in calories and protein.
- Cheese is an excellent source of Vitamin A and calcium.
- Cornmeal has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, cheese contains more riboflavin and Vitamin B12.
- Cornmeal is a great source of iron.
- Cornmeal is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Cheese (Cheese, Mexican blend) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cornmeal and cheese are high in calories. is very similar to cornmeal for calories - cornmeal has 384 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, cornmeal is lighter in protein, much heavier in carbs and much lighter in fat compared to cheese per calorie. Cornmeal has a macronutrient ratio of 10:76:14 and for cheese, 25:0:75 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Cheese | |
|---|---|---|
| Protein | 10% | 25% |
| Carbohydrates | 76% | ~ |
| Fat | 14% | 75% |
| Alcohol | ~ | ~ |
carbohydrates
Cornmeal is high in carbohydrates and cheese has 100% less carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.
dietary fiber
Cornmeal is an excellent source of dietary fiber and it has more dietary fiber than cheese - cornmeal has 9.4g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
Cheese has less sugar than cornmeal - cornmeal has 1.6g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Both cornmeal and cheese are high in protein. Cheese has 139% more protein than cornmeal - cornmeal has 9.9g of protein per 100 grams and cheese has 23.5g of protein.
Fat
saturated fat
Cheese is high in saturated fat and cornmeal has 94% less saturated fat than cheese - cornmeal has 1g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
cholesterol
Cornmeal has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and cornmeal does not contain significant amounts.
Vitamins
Vitamin A
Cheese is an excellent source of Vitamin A and it has more Vitamin A than cornmeal - cheese has 174ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.
Vitamin D
Cheese has more Vitamin D than cornmeal - cheese has 21iu of Vitamin D per 100 grams and cornmeal does not contain significant amounts.
Vitamin E
Cornmeal and cheese contain similar amounts of Vitamin E - cornmeal has 0.37mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.
Vitamin K
Cornmeal and cheese contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and cheese has 2.5ug of Vitamin K.
The B Vitamins
Cornmeal has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, cheese contains more riboflavin and Vitamin B12.
| Cornmeal | Cheese | |
|---|---|---|
| Thiamin | 0.3 MG | 0.023 MG |
| Riboflavin | 0.093 MG | 0.318 MG |
| Niacin | 2.47 MG | 0.114 MG |
| Pantothenic acid | 0.595 MG | 0.249 MG |
| Vitamin B6 | 0.59 MG | 0.061 MG |
| Folate | 34 UG | 13 UG |
| Vitamin B12 | ~ | 1.23 UG |
Minerals
calcium
Cheese is an excellent source of calcium and it has 108 times more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and cheese has 659mg of calcium.
iron
Cornmeal is a great source of iron and it has 407% more iron than cheese - cornmeal has 3mg of iron per 100 grams and cheese has 0.59mg of iron.
potassium
Cornmeal is an excellent source of potassium and it has 279% more potassium than cheese - cornmeal has 322mg of potassium per 100 grams and cheese has 85mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than cornmeal per 100 grams.
| Cornmeal | Cheese | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.332 G |
| Total | 0.06 G | 0.332 G |
omega 6s
Comparing omega-6 fatty acids, cornmeal has more linoleic acid than cheese per 100 grams.
| Cornmeal | Cheese | |
|---|---|---|
| other omega 6 | 0.033 G | ~ |
| linoleic acid | 2.292 G | 0.532 G |
| Total | 2.325 G | 0.532 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 (%) |
Cheese 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 cheese contain more calories in 100 grams?Both cornmeal and cheese are high in calories. is quite similar to cornmeal for calories - cornmeal has 384 calories in 100g and cheese has 384 calories.
Does cornmeal or cheese have more carbohydrates?
By weight, cornmeal is high in carbohydrates and cheese has 100% fewer carbohydrates than cornmeal - cornmeal has 72.9g of carbs for 100g and cheese has 0.13g of carbohydrates.
Does cornmeal or cheese contain more calcium?
Cheese is a rich source of calcium and it has 108 times more calcium than cornmeal - cornmeal has 6mg of calcium in 100 grams and cheese has 659mg of calcium.
Does cornmeal or cheese contain more potassium?
Cornmeal is a rich source of potassium and it has 280% more potassium than cheese - cornmeal has 322mg of potassium in 100 grams and cheese has 85mg of potassium.