Cornmeal vs. Cashews
Nutrition comparison of Cornmeal and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and cashews:
- Both cornmeal and cashews are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Cashew has signficantly more calcium than cornmeal.
- Cornmeal has 74% less sugar than cashew.
- Cornmeal has more niacin.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cornmeal and cashews are high in calories. Cashew has 44% more calories than cornmeal - cornmeal has 384 calories per 100 grams and cashew has 553 calories.
For macronutrient ratios, cornmeal is much heavier in carbs, much lighter in fat and similar to cashews for protein. Cornmeal has a macronutrient ratio of 10:76:14 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Cashews | |
|---|---|---|
| Protein | 10% | 13% |
| Carbohydrates | 76% | 21% |
| Fat | 14% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Both cornmeal and cashews are high in carbohydrates. Cornmeal has 141% more carbohydrates than cashew - cornmeal has 72.9g of total carbs per 100 grams and cashew has 30.2g of carbohydrates.
dietary fiber
Both cornmeal and cashews are high in dietary fiber. Cornmeal has 185% more dietary fiber than cashew - cornmeal has 9.4g of dietary fiber per 100 grams and cashew has 3.3g of dietary fiber.
sugar
Cornmeal has 74% less sugar than cashew - cornmeal has 1.6g of sugar per 100 grams and cashew has 5.9g of sugar.
Protein
protein
Both cornmeal and cashews are high in protein. Cashew has 85% more protein than cornmeal - cornmeal has 9.9g of protein per 100 grams and cashew has 18.2g of protein.
Fat
saturated fat
Cashew is high in saturated fat and cornmeal has 87% less saturated fat than cashew - cornmeal has 1g of saturated fat per 100 grams and cashew has 7.8g of saturated fat.
Vitamins
Vitamin C
Cashews and cornmeal contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and cornmeal does not contain significant amounts.
Vitamin E
Cornmeal and cashews contain similar amounts of Vitamin E - cornmeal has 0.37mg of Vitamin E per 100 grams and cashew has 0.9mg of Vitamin E.
Vitamin K
Cashew has 169 times more Vitamin K than cornmeal - cornmeal has 0.2ug of Vitamin K per 100 grams and cashew has 34.1ug of Vitamin K.
The B Vitamins
Cornmeal has more niacin. Both cornmeal and cashews contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
| Cornmeal | Cashews | |
|---|---|---|
| Thiamin | 0.3 MG | 0.423 MG |
| Riboflavin | 0.093 MG | 0.058 MG |
| Niacin | 2.47 MG | 1.062 MG |
| Pantothenic acid | 0.595 MG | 0.864 MG |
| Vitamin B6 | 0.59 MG | 0.417 MG |
| Folate | 34 UG | 25 UG |
Minerals
calcium
Cashew has signficantly more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and cashew has 37mg of calcium.
iron
Both cornmeal and cashews are high in iron. Cashew has 123% more iron than cornmeal - cornmeal has 3mg of iron per 100 grams and cashew has 6.7mg of iron.
potassium
Both cornmeal and cashews are high in potassium. Cashew has 105% more potassium than cornmeal - cornmeal has 322mg of potassium per 100 grams and cashew has 660mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cornmeal and cashews contain significant amounts of alpha linoleic acid (ALA).
| Cornmeal | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.062 G |
| Total | 0.06 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than cornmeal per 100 grams.
| Cornmeal | Cashews | |
|---|---|---|
| other omega 6 | 0.033 G | 0.266 G |
| linoleic acid | 2.292 G | 7.782 G |
| Total | 2.325 G | 8.048 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 (%) |
Cashews 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 cashews contain more calories in 100 grams?Both cornmeal and cashews are high in calories. Cashew has 40% more calories than cornmeal - cornmeal has 384 calories in 100g and cashew has 553 calories.
Does cornmeal or cashews have more carbohydrates?
By weight, both cornmeal and cashews are high in carbohydrates. cornmeal has 140% more carbohydrates than cashew - cornmeal has 72.9g of carbs for 100g and cashew has 30.2g of carbohydrates.
Does cornmeal or cashews contain more iron?
Both cornmeal and cashews are high in iron. Cashew has 120% more iron than cornmeal - cornmeal has 3mg of iron in 100 grams and cashew has 6.7mg of iron.
Does cornmeal or cashews contain more potassium?
Both cornmeal and cashews are high in potassium. Cashew has 110% more potassium than cornmeal - cornmeal has 322mg of potassium in 100 grams and cashew has 660mg of potassium.