Beef vs. Cornmeal
Nutrition comparison of Cooked Beef and Cornmeal
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
cornmeal
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and cornmeal:
- Both cornmeal and beef are high in calories, iron, potassium and protein.
- Beef has signficantly more calcium than cornmeal.
- Cornmeal has more thiamin and folate, however, beef contains more Vitamin B12.
- Cornmeal is an excellent source of dietary fiber.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Cornmeal (Cornmeal, yellow (Navajo)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cornmeal and beef are high in calories. Cornmeal has 39% more calories than beef - cornmeal has 384 calories per 100 grams and beef has 277 calories.
For macronutrient ratios, beef is much heavier in protein, much lighter in carbs and much heavier in fat compared to cornmeal per calorie. Beef has a macronutrient ratio of 38:0:62 and for cornmeal, 10:76:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Cornmeal | |
|---|---|---|
| Protein | 38% | 10% |
| Carbohydrates | ~ | 76% |
| Fat | 62% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Cornmeal is high in carbohydrates and beef has less carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Cornmeal is an excellent source of dietary fiber and it has more dietary fiber than beef - cornmeal has 9.4g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Beef has less sugar than cornmeal - cornmeal has 1.6g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Both cornmeal and beef are high in protein. Beef has 158% more protein than cornmeal - cornmeal has 9.9g of protein per 100 grams and beef has 25.4g of protein.
Fat
saturated fat
Beef is high in saturated fat and cornmeal has 86% less saturated fat than beef - cornmeal has 1g of saturated fat per 100 grams and beef has 7.3g of saturated fat.
trans fat
Cornmeal has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and cornmeal does not contain significant amounts.
cholesterol
Cornmeal has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and cornmeal does not contain significant amounts.
Vitamins
Vitamin A
Beef and cornmeal contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.
Vitamin D
Beef and cornmeal contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and cornmeal does not contain significant amounts.
Vitamin E
Cornmeal and beef contain similar amounts of Vitamin E - cornmeal has 0.37mg of Vitamin E per 100 grams and beef has 0.12mg of Vitamin E.
Vitamin K
Cornmeal and beef contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and beef has 3ug of Vitamin K.
The B Vitamins
Cornmeal has more thiamin and folate, however, beef contains more Vitamin B12. Both beef and cornmeal contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Beef | Cornmeal | |
|---|---|---|
| Thiamin | 0.051 MG | 0.3 MG |
| Riboflavin | 0.176 MG | 0.093 MG |
| Niacin | 4.537 MG | 2.47 MG |
| Pantothenic acid | 0.658 MG | 0.595 MG |
| Vitamin B6 | 0.336 MG | 0.59 MG |
| Folate | 11 UG | 34 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Beef has signficantly more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and beef has 35mg of calcium.
iron
Both cornmeal and beef are high in iron. Cornmeal has 33% more iron than beef - cornmeal has 3mg of iron per 100 grams and beef has 2.3mg of iron.
potassium
Both cornmeal and beef are high in potassium. Cornmeal has 17% more potassium than beef - cornmeal has 322mg of potassium per 100 grams and beef has 275mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both beef and cornmeal contain significant amounts of alpha linoleic acid (ALA).
| Beef | Cornmeal | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.06 G |
| Total | 0.056 G | 0.06 G |
omega 6s
Comparing omega-6 fatty acids, cornmeal has more linoleic acid than beef per 100 grams.
| Beef | Cornmeal | |
|---|---|---|
| other omega 6 | 0.013 G | 0.033 G |
| linoleic acid | 0.39 G | 2.292 G |
| Total | 0.403 G | 2.325 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.
Cooked Beef g
()
|
Daily Values (%) |
Cornmeal 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 beef contain more calories in 100 grams?Both cornmeal and beef are high in calories. Cornmeal has 40% more calories than beef - cornmeal has 384 calories in 100g and beef has 277 calories.
Is cornmeal or beef better for protein?
Both cornmeal and beef are high in protein. Beef has 160% more protein than cornmeal - cornmeal has 9.9g of protein per 100 grams and beef has 25.4g of protein.
Does cornmeal or beef have more carbohydrates?
By weight, cornmeal is high in carbohydrates and beef has fewer carbohydrates than cornmeal - cornmeal has 72.9g of carbs for 100g and beef has no carbs..
Does cornmeal or beef contain more iron?
Both cornmeal and beef are high in iron. Cornmeal has 30% more iron than beef - cornmeal has 3mg of iron in 100 grams and beef has 2.3mg of iron.
Does cornmeal or beef contain more potassium?
Both cornmeal and beef are high in potassium. Cornmeal has 20% more potassium than beef - cornmeal has 322mg of potassium in 100 grams and beef has 275mg of potassium.