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. 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, 13:20:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Cornmeal | Flaxseeds | |
---|---|---|
Protein | 10% | 13% |
Carbohydrates | 76% | 20% |
Fat | 14% | 67% |
Alcohol | ~ | ~ |
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.
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.
Cornmeal and flaxseeds contain similar amounts of sugar - cornmeal has 1.6g of sugar per 100 grams and flaxseed has 1.6g of sugar.
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.
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.
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.
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.
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.
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 |
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.
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.
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.
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 |
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 |
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 Flaxseeds .
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 % |
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5% | iron | 5% |
|
MG % | |
MG % |
|
5% | magnesium | 5% |
|
MG % | |
MG % |
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5% | potassium | 5% |
|
MG % | |
MG % |
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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 % |
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5% | choline | 5% |
|
MG % | |
MG % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
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5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
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5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
|
5% | molybdenum | 5% |
|
UG % | |
MG % |
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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 | |||