Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
hedge mustard seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and hedge mustard seeds:
Both cornmeal and hedge mustard seeds are high in calories. Cornmeal has 21% more calories than hedge mustard seed - cornmeal has 384 calories per 100 grams and hedge mustard seed has 318 calories.
For macronutrient ratios, cornmeal is lighter in protein, heavier in carbs and similar to hedge mustard seeds for fat. Cornmeal has a macronutrient ratio of 10:76:14 and for hedge mustard seeds, 15:72:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Cornmeal | Hedge Mustard Seeds | |
---|---|---|
Protein | 10% | 15% |
Carbohydrates | 76% | 72% |
Fat | 14% | 13% |
Alcohol | ~ | ~ |
Both cornmeal and hedge mustard seeds are high in carbohydrates. Cornmeal has 25% more carbohydrates than hedge mustard seed - cornmeal has 72.9g of total carbs per 100 grams and hedge mustard seed has 58.3g of carbohydrates.
Cornmeal is an excellent source of dietary fiber and it has more dietary fiber than hedge mustard seed - cornmeal has 9.4g of dietary fiber per 100 grams and hedge mustard seed does not contain significant amounts.
Hedge mustard seed has less sugar than cornmeal - cornmeal has 1.6g of sugar per 100 grams and hedge mustard seed does not contain significant amounts.
Both cornmeal and hedge mustard seeds are high in protein. Hedge mustard seed has 23% more protein than cornmeal - cornmeal has 9.9g of protein per 100 grams and hedge mustard seed has 12.1g of protein.
Cornmeal and hedge mustard seeds contain similar amounts of saturated fat - cornmeal has 1g of saturated fat per 100 grams and hedge mustard seed has 0.9g of saturated fat.
Hedge mustard seed is an excellent source of Vitamin C and it has more Vitamin C than cornmeal - hedge mustard seed has 30.7mg of Vitamin C per 100 grams and cornmeal does not contain significant amounts.
Hedge mustard seeds and cornmeal contain similar amounts of Vitamin A - hedge mustard seed has 3ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.
Cornmeal has more Vitamin E than hedge mustard seed - cornmeal has 0.37mg of Vitamin E per 100 grams and hedge mustard seed does not contain significant amounts.
Cornmeal and hedge mustard seeds contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and hedge mustard seed does not contain significant amounts.
Hedge mustard seed has more riboflavin, niacin and folate. Both cornmeal and hedge mustard seeds contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
Cornmeal | Hedge Mustard Seeds | |
---|---|---|
Thiamin | 0.3 MG | 0.191 MG |
Riboflavin | 0.093 MG | 0.423 MG |
Niacin | 2.47 MG | 16.825 MG |
Pantothenic acid | 0.595 MG | 0.997 MG |
Vitamin B6 | 0.59 MG | 0.778 MG |
Folate | 34 UG | 95 UG |
Hedge mustard seed is an excellent source of calcium and it has 271 times more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and hedge mustard seed has 1633mg of calcium.
Cornmeal is a great source of iron and it has 26 times more iron than hedge mustard seed - cornmeal has 3mg of iron per 100 grams and hedge mustard seed has 0.11mg of iron.
Both cornmeal and hedge mustard seeds are high in potassium. Hedge mustard seed has 561% more potassium than cornmeal - cornmeal has 322mg of potassium per 100 grams and hedge mustard seed has 2130mg of potassium.
For omega-3 fatty acids, hedge mustard seed has more alpha linoleic acid (ALA) than cornmeal per 100 grams.
Cornmeal | Hedge Mustard Seeds | |
---|---|---|
alpha linoleic acid | 0.06 G | 1.451 G |
Total | 0.06 G | 1.451 G |
Comparing omega-6 fatty acids, cornmeal has more linoleic acid than hedge mustard seed per 100 grams.
Cornmeal | Hedge Mustard Seeds | |
---|---|---|
other omega 6 | 0.033 G | ~ |
linoleic acid | 2.292 G | 0.572 G |
Total | 2.325 G | 0.572 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.
Note: The specific food items compared are: Cornmeal (Cornmeal, yellow (Navajo)) and Hedge Mustard Seeds (Seeds, sisymbrium sp. seeds, whole, dried) .
Cornmeal g
()
|
Daily Values (%) |
Hedge Mustard Seeds 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 | |||