Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
hazelnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and hazelnut:
Both cornmeal and hazelnut are high in calories. Hazelnut has 68% more calories than cornmeal - cornmeal has 384 calories per 100 grams and hazelnut has 646 calories.
For macronutrient ratios, cornmeal is much heavier in carbs, much lighter in fat and similar to hazelnut for protein. Cornmeal has a macronutrient ratio of 10:76:14 and for hazelnut, 9:10:81 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Cornmeal | Hazelnut | |
---|---|---|
Protein | 10% | 9% |
Carbohydrates | 76% | 10% |
Fat | 14% | 81% |
Alcohol | ~ | ~ |
Cornmeal is high in carbohydrates and hazelnut has 76% less carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and hazelnut has 17.6g of carbohydrates.
Both cornmeal and hazelnut are high in dietary fiber. is very similar to cornmeal for dietary fiber - cornmeal has 9.4g of dietary fiber per 100 grams and hazelnut has 9.4g of dietary fiber.
Cornmeal and hazelnut contain similar amounts of sugar - cornmeal has 1.6g of sugar per 100 grams and hazelnut has 4.9g of sugar.
Both cornmeal and hazelnut are high in protein. Hazelnut has 53% more protein than cornmeal - cornmeal has 9.9g of protein per 100 grams and hazelnut has 15g of protein.
Cornmeal has 3.3 times less saturated fat than hazelnut - cornmeal has 1g of saturated fat per 100 grams and hazelnut has 4.5g of saturated fat.
Hazelnut has more Vitamin C than cornmeal - hazelnut has 3.8mg of Vitamin C per 100 grams and cornmeal does not contain significant amounts.
Hazelnut and cornmeal contain similar amounts of Vitamin A - hazelnut has 3ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.
Hazelnut is an excellent source of Vitamin E and it has 40 times more Vitamin E than cornmeal - cornmeal has 0.37mg of Vitamin E per 100 grams and hazelnut has 15.3mg of Vitamin E.
Cornmeal and hazelnut contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and hazelnut does not contain significant amounts.
Hazelnut has more folate. Both cornmeal and hazelnut contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
Cornmeal | Hazelnut | |
---|---|---|
Thiamin | 0.3 MG | 0.338 MG |
Riboflavin | 0.093 MG | 0.123 MG |
Niacin | 2.47 MG | 2.05 MG |
Pantothenic acid | 0.595 MG | 0.923 MG |
Vitamin B6 | 0.59 MG | 0.62 MG |
Folate | 34 UG | 88 UG |
Hazelnut is an excellent source of calcium and it has 19 times more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and hazelnut has 123mg of calcium.
Both cornmeal and hazelnut are high in iron. Hazelnut has 46% more iron than cornmeal - cornmeal has 3mg of iron per 100 grams and hazelnut has 4.4mg of iron.
Both cornmeal and hazelnut are high in potassium. Hazelnut has 134% more potassium than cornmeal - cornmeal has 322mg of potassium per 100 grams and hazelnut has 755mg of potassium.
For omega-3 fatty acids, both cornmeal and hazelnut contain significant amounts of alpha linoleic acid (ALA).
Cornmeal | Hazelnut | |
---|---|---|
alpha linoleic acid | 0.06 G | 0.06 G |
Total | 0.06 G | 0.06 G |
Comparing omega-6 fatty acids, hazelnut has more linoleic acid than cornmeal per 100 grams.
Cornmeal | Hazelnut | |
---|---|---|
other omega 6 | 0.033 G | 0.06 G |
linoleic acid | 2.292 G | 8.403 G |
Total | 2.325 G | 8.463 G |
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 (%) |
Hazelnut 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 | |||