Cornmeal vs. Flaxseeds
Nutrition comparison of Cornmeal and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and flaxseeds:
- Both cornmeal and flaxseeds are high in calories, dietary fiber, iron, potassium and protein.
- Cornmeal has 72% less saturated fat than flaxseed.
- Flaxseed has more thiamin and folate.
- Flaxseed is an excellent source of calcium.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cornmeal and flaxseeds are high in calories. Flaxseed has 39% more calories than cornmeal - cornmeal has 384 calories per 100 grams and flaxseed has 534 calories.
For macronutrient ratios, cornmeal is much heavier in carbs, much lighter in fat and similar to flaxseeds for protein. Cornmeal has a macronutrient ratio of 10:76:14 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Flaxseeds | |
|---|---|---|
| Protein | 10% | 13% |
| Carbohydrates | 76% | 21% |
| Fat | 14% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Cornmeal is high in carbohydrates and flaxseed has 60% less carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and flaxseed has 28.9g of carbohydrates.
The carbs in cornmeal are made of 85% starch, 13% dietary fiber and 2% sugar, whereas the carbs in flaxseeds comprise of 95% dietary fiber and 5% sugar.
dietary fiber
Both cornmeal and flaxseeds are high in dietary fiber. Flaxseed has 190% more dietary fiber than cornmeal - cornmeal has 9.4g of dietary fiber per 100 grams and flaxseed has 27.3g of dietary fiber.
sugar
Cornmeal and flaxseeds contain similar amounts of sugar - cornmeal has 1.6g of sugar per 100 grams and flaxseed has 1.6g of sugar.
Protein
protein
Both cornmeal and flaxseeds are high in protein. Flaxseed has 86% more protein than cornmeal - cornmeal has 9.9g of protein per 100 grams and flaxseed has 18.3g of protein.
Fat
saturated fat
Cornmeal has 72% less saturated fat than flaxseed - cornmeal has 1g of saturated fat per 100 grams and flaxseed has 3.7g of saturated fat.
Vitamins
Vitamin C
Flaxseeds and cornmeal contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and cornmeal does not contain significant amounts.
Vitamin E
Cornmeal and flaxseeds contain similar amounts of Vitamin E - cornmeal has 0.37mg of Vitamin E per 100 grams and flaxseed has 0.31mg of Vitamin E.
Vitamin K
Cornmeal and flaxseeds contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and flaxseed has 4.3ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin and folate. Both cornmeal and flaxseeds contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Cornmeal | Flaxseeds | |
|---|---|---|
| Thiamin | 0.3 MG | 1.644 MG |
| Riboflavin | 0.093 MG | 0.161 MG |
| Niacin | 2.47 MG | 3.08 MG |
| Pantothenic acid | 0.595 MG | 0.985 MG |
| Vitamin B6 | 0.59 MG | 0.473 MG |
| Folate | 34 UG | 87 UG |
Minerals
calcium
Flaxseed is an excellent source of calcium and it has 41 times more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and flaxseed has 255mg of calcium.
iron
Both cornmeal and flaxseeds are high in iron. Flaxseed has 92% more iron than cornmeal - cornmeal has 3mg of iron per 100 grams and flaxseed has 5.7mg of iron.
potassium
Both cornmeal and flaxseeds are high in potassium. Flaxseed has 152% more potassium than cornmeal - cornmeal has 322mg of potassium per 100 grams and flaxseed has 813mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than cornmeal per 100 grams.
| Cornmeal | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 22.813 G |
| Total | 0.06 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than cornmeal per 100 grams.
| Cornmeal | Flaxseeds | |
|---|---|---|
| other omega 6 | ~ | 0.007 G |
| linoleic acid | 2.292 G | 5.903 G |
| Total | 2.292 G | 5.91 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 (%) |
Flaxseeds g
()
|
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|---|---|---|---|---|---|---|---|
| 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 flaxseeds contain more calories in 100 grams?Both cornmeal and flaxseeds are high in calories. Flaxseed has 40% more calories than cornmeal - cornmeal has 384 calories in 100g and flaxseed has 534 calories.
Does cornmeal or flaxseeds have more carbohydrates?
By weight, cornmeal is high in carbohydrates and flaxseed has 60% fewer carbohydrates than cornmeal - cornmeal has 72.9g of carbs for 100g and flaxseed has 28.9g of carbohydrates. the carbs in cornmeal are made of 90% starch, 10% dietary fiber and 0% sugar, whereas the carbs in flaxseeds comprise of 100% dietary fiber and 10% sugar.
Does cornmeal or flaxseeds contain more calcium?
Flaxseed is a rich source of calcium and it has 41 times more calcium than cornmeal - cornmeal has 6mg of calcium in 100 grams and flaxseed has 255mg of calcium.
Does cornmeal or flaxseeds contain more iron?
Both cornmeal and flaxseeds are high in iron. Flaxseed has 90% more iron than cornmeal - cornmeal has 3mg of iron in 100 grams and flaxseed has 5.7mg of iron.
Does cornmeal or flaxseeds contain more potassium?
Both cornmeal and flaxseeds are high in potassium. Flaxseed has 150% more potassium than cornmeal - cornmeal has 322mg of potassium in 100 grams and flaxseed has 813mg of potassium.