Cornmeal vs. Dates
Nutrition comparison of Cornmeal and Dates
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
dates
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and dates:
- Both cornmeal and dates are high in calories, carbohydrates, dietary fiber and potassium.
- Cornmeal has more thiamin, Vitamin B6 and folate.
- Cornmeal is a great source of iron and protein.
- Date is an excellent source of calcium.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cornmeal and dates are high in calories. Cornmeal has 39% more calories than date - cornmeal has 384 calories per 100 grams and date has 277 calories.
For macronutrient ratios, cornmeal is heavier in protein, much lighter in carbs and heavier in fat compared to dates per calorie. Cornmeal has a macronutrient ratio of 10:76:14 and for dates, 2:97:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Dates | |
|---|---|---|
| Protein | 10% | 2% |
| Carbohydrates | 76% | 97% |
| Fat | 14% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Both cornmeal and dates are high in carbohydrates. Cornmeal is very similar to cornmeal for carbohydrates - cornmeal has 72.9g of total carbs per 100 grams and date has 75g of carbohydrates.
dietary fiber
Both cornmeal and dates are high in dietary fiber. Cornmeal has 40% more dietary fiber than date - cornmeal has 9.4g of dietary fiber per 100 grams and date has 6.7g of dietary fiber.
sugar
Date is high in sugar and cornmeal has 98% less sugar than date - cornmeal has 1.6g of sugar per 100 grams and date has 66.5g of sugar.
Protein
protein
Cornmeal is a great source of protein and it has 444% more protein than date - cornmeal has 9.9g of protein per 100 grams and date has 1.8g of protein.
Fat
saturated fat
Date has less saturated fat than cornmeal - cornmeal has 1g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin A
Date has more Vitamin A than cornmeal - date has 7ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.
Vitamin E
Cornmeal has more Vitamin E than date - cornmeal has 0.37mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Cornmeal and dates contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and date has 2.7ug of Vitamin K.
The B Vitamins
Cornmeal has more thiamin, Vitamin B6 and folate. Both cornmeal and dates contain significant amounts of riboflavin, niacin and pantothenic acid.
| Cornmeal | Dates | |
|---|---|---|
| Thiamin | 0.3 MG | 0.05 MG |
| Riboflavin | 0.093 MG | 0.06 MG |
| Niacin | 2.47 MG | 1.61 MG |
| Pantothenic acid | 0.595 MG | 0.805 MG |
| Vitamin B6 | 0.59 MG | 0.249 MG |
| Folate | 34 UG | 15 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 967% more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and date has 64mg of calcium.
iron
Cornmeal is a great source of iron and it has 232% more iron than date - cornmeal has 3mg of iron per 100 grams and date has 0.9mg of iron.
potassium
Both cornmeal and dates are high in potassium. Date has 116% more potassium than cornmeal - cornmeal has 322mg of potassium per 100 grams and date has 696mg of potassium.
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Cornmeal or Dates .
Cornmeal g
()
|
Daily Values (%) |
Dates 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 dates contain more calories in 100 grams?Both cornmeal and dates are high in calories. Cornmeal has 40% more calories than date - cornmeal has 384 calories in 100g and date has 277 calories.
Does cornmeal or dates have more carbohydrates?
By weight, both cornmeal and dates are high in carbohydrates. cornmeal is very similar to cornmeal for carbohydrates - cornmeal has 72.9g of carbs for 100g and date has 75g of carbohydrates.
Does cornmeal or dates contain more calcium?
Date is a rich source of calcium and it has 970% more calcium than cornmeal - cornmeal has 6mg of calcium in 100 grams and date has 64mg of calcium.
Does cornmeal or dates contain more potassium?
Both cornmeal and dates are high in potassium. Date has 120% more potassium than cornmeal - cornmeal has 322mg of potassium in 100 grams and date has 696mg of potassium.