Cornmeal vs. Heart of Palm
Nutrition comparison of Cornmeal and Cooked Heart Of Palm
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
cooked
heart of palm
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and heart of palm:
- Both cornmeal and heart of palm are high in calories and potassium.
- Cornmeal has more thiamin, niacin and pantothenic acid.
- Cornmeal has signficantly less sugar than heart of palm.
- Cornmeal is a great source of iron and protein.
- Cornmeal is an excellent source of dietary fiber.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cornmeal and heart of palm are high in calories. Cornmeal has 237% more calories than heart of palm - cornmeal has 384 calories per 100 grams and heart of palm has 114 calories.
For macronutrient ratios, cornmeal is lighter in carbs, heavier in fat and similar to heart of palm for protein. Cornmeal has a macronutrient ratio of 10:76:14 and for heart of palm, 9:89:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Heart of Palm | |
|---|---|---|
| Protein | 10% | 9% |
| Carbohydrates | 76% | 89% |
| Fat | 14% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Cornmeal is high in carbohydrates and heart of palm has 65% less carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and heart of palm has 25.5g of carbohydrates.
dietary fiber
Cornmeal is an excellent source of dietary fiber and it has 527% more dietary fiber than heart of palm - cornmeal has 9.4g of dietary fiber per 100 grams and heart of palm has 1.5g of dietary fiber.
sugar
Cornmeal has signficantly less sugar than heart of palm - cornmeal has 1.6g of sugar per 100 grams and heart of palm has 17.1g of sugar.
Protein
protein
Cornmeal is a great source of protein and it has 268% more protein than heart of palm - cornmeal has 9.9g of protein per 100 grams and heart of palm has 2.7g of protein.
Fat
saturated fat
Cornmeal and heart of palm contain similar amounts of saturated fat - cornmeal has 1g of saturated fat per 100 grams and heart of palm has 0.05g of saturated fat.
Vitamins
Vitamin C
Heart of palm has more Vitamin C than cornmeal - heart of palm has 6.8mg of Vitamin C per 100 grams and cornmeal does not contain significant amounts.
Vitamin A
Heart of palm and cornmeal contain similar amounts of Vitamin A - heart of palm has 3ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.
Vitamin E
Cornmeal and heart of palm contain similar amounts of Vitamin E - cornmeal has 0.37mg of Vitamin E per 100 grams and heart of palm has 0.5mg of Vitamin E.
Vitamin K
Cornmeal and heart of palm contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and heart of palm does not contain significant amounts.
The B Vitamins
Cornmeal has more thiamin, niacin and pantothenic acid. Both cornmeal and heart of palm contain significant amounts of riboflavin, Vitamin B6 and folate.
| Cornmeal | Heart of Palm | |
|---|---|---|
| Thiamin | 0.3 MG | 0.045 MG |
| Riboflavin | 0.093 MG | 0.17 MG |
| Niacin | 2.47 MG | 0.85 MG |
| Pantothenic acid | 0.595 MG | ~ |
| Vitamin B6 | 0.59 MG | 0.725 MG |
| Folate | 34 UG | 20 UG |
Minerals
calcium
Heart of palm has 200% more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and heart of palm has 18mg of calcium.
iron
Cornmeal is a great source of iron and it has 78% more iron than heart of palm - cornmeal has 3mg of iron per 100 grams and heart of palm has 1.7mg of iron.
potassium
Both cornmeal and heart of palm are high in potassium. Heart of palm has 457% more potassium than cornmeal - cornmeal has 322mg of potassium per 100 grams and heart of palm has 1795mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cornmeal has more alpha linoleic acid (ALA) than heart of palm per 100 grams.
| Cornmeal | Heart of Palm | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.013 G |
| Total | 0.06 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, cornmeal has more linoleic acid than heart of palm per 100 grams.
| Cornmeal | Heart of Palm | |
|---|---|---|
| other omega 6 | 0.033 G | ~ |
| linoleic acid | 2.292 G | 0.076 G |
| Total | 2.325 G | 0.076 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.
Note: The specific food items compared are: Cornmeal (Cornmeal, yellow (Navajo)) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) .
Cornmeal g
()
|
Daily Values (%) |
Cooked Heart of Palm 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 heart of palm contain more calories in 100 grams?Both cornmeal and heart of palm are high in calories. Cornmeal has 240% more calories than heart of palm - cornmeal has 384 calories in 100g and heart of palm has 114 calories.
Does cornmeal or heart of palm have more carbohydrates?
By weight, cornmeal is high in carbohydrates and heart of palm has 70% fewer carbohydrates than cornmeal - cornmeal has 72.9g of carbs for 100g and heart of palm has 25.5g of carbohydrates.
Does cornmeal or heart of palm contain more potassium?
Both cornmeal and heart of palm are high in potassium. Heart of palm has 460% more potassium than cornmeal - cornmeal has 322mg of potassium in 100 grams and heart of palm has 1795mg of potassium.