Cornmeal vs. Nutmeg
Nutrition comparison of Cornmeal and Nutmeg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
nutmeg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and nutmeg:
- Both cornmeal and nutmeg are high in calories, carbohydrates, dietary fiber, iron and potassium.
- Cornmeal has more pantothenic acid and Vitamin B6, however, nutmeg contains more folate.
- Cornmeal is a great source of protein.
- Nutmeg is an excellent source of calcium.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Nutmeg (Spices, nutmeg, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cornmeal and nutmeg are high in calories. Nutmeg has 37% more calories than cornmeal - cornmeal has 384 calories per 100 grams and nutmeg has 525 calories.
For macronutrient ratios, cornmeal is heavier in protein, much heavier in carbs and much lighter in fat compared to nutmeg per calorie. Cornmeal has a macronutrient ratio of 10:76:14 and for nutmeg, 3:37:60 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Nutmeg | |
|---|---|---|
| Protein | 10% | 3% |
| Carbohydrates | 76% | 37% |
| Fat | 14% | 60% |
| Alcohol | ~ | ~ |
carbohydrates
Both cornmeal and nutmeg are high in carbohydrates. Cornmeal has 48% more carbohydrates than nutmeg - cornmeal has 72.9g of total carbs per 100 grams and nutmeg has 49.3g of carbohydrates.
dietary fiber
Both cornmeal and nutmeg are high in dietary fiber. Nutmeg has 121% more dietary fiber than cornmeal - cornmeal has 9.4g of dietary fiber per 100 grams and nutmeg has 20.8g of dietary fiber.
sugar
Cornmeal and nutmeg contain similar amounts of sugar - cornmeal has 1.6g of sugar per 100 grams and nutmeg has 3g of sugar.
Protein
protein
Cornmeal is a great source of protein and it has 69% more protein than nutmeg - cornmeal has 9.9g of protein per 100 grams and nutmeg has 5.8g of protein.
Fat
saturated fat
Nutmeg is high in saturated fat and cornmeal has 96% less saturated fat than nutmeg - cornmeal has 1g of saturated fat per 100 grams and nutmeg has 25.9g of saturated fat.
Vitamins
Vitamin C
Nutmeg has more Vitamin C than cornmeal - nutmeg has 3mg of Vitamin C per 100 grams and cornmeal does not contain significant amounts.
Vitamin A
Nutmeg and cornmeal contain similar amounts of Vitamin A - nutmeg has 5ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.
Vitamin E
Cornmeal has more Vitamin E than nutmeg - cornmeal has 0.37mg of Vitamin E per 100 grams and nutmeg does not contain significant amounts.
Vitamin K
Cornmeal and nutmeg contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and nutmeg does not contain significant amounts.
The B Vitamins
Cornmeal has more pantothenic acid and Vitamin B6, however, nutmeg contains more folate. Both cornmeal and nutmeg contain significant amounts of thiamin, riboflavin and niacin.
| Cornmeal | Nutmeg | |
|---|---|---|
| Thiamin | 0.3 MG | 0.346 MG |
| Riboflavin | 0.093 MG | 0.057 MG |
| Niacin | 2.47 MG | 1.299 MG |
| Pantothenic acid | 0.595 MG | ~ |
| Vitamin B6 | 0.59 MG | 0.16 MG |
| Folate | 34 UG | 76 UG |
Minerals
calcium
Nutmeg is an excellent source of calcium and it has 29 times more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and nutmeg has 184mg of calcium.
iron
Both cornmeal and nutmeg are high in iron. Cornmeal is very similar to cornmeal for iron - cornmeal has 3mg of iron per 100 grams and nutmeg has 3mg of iron.
potassium
Both cornmeal and nutmeg are high in potassium. Cornmeal is very similar to cornmeal for potassium - cornmeal has 322mg of potassium per 100 grams and nutmeg has 350mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cornmeal has more linoleic acid than nutmeg per 100 grams.
| Cornmeal | Nutmeg | |
|---|---|---|
| other omega 6 | 0.033 G | ~ |
| linoleic acid | 2.292 G | 0.35 G |
| Total | 2.325 G | 0.35 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 (%) |
Nutmeg 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 nutmeg contain more calories in 100 grams?Both cornmeal and nutmeg are high in calories. Nutmeg has 40% more calories than cornmeal - cornmeal has 384 calories in 100g and nutmeg has 525 calories.
Does cornmeal or nutmeg have more carbohydrates?
By weight, both cornmeal and nutmeg are high in carbohydrates. cornmeal has 50% more carbohydrates than nutmeg - cornmeal has 72.9g of carbs for 100g and nutmeg has 49.3g of carbohydrates.
Does cornmeal or nutmeg contain more calcium?
Nutmeg is a rich source of calcium and it has 29 times more calcium than cornmeal - cornmeal has 6mg of calcium in 100 grams and nutmeg has 184mg of calcium.
Does cornmeal or nutmeg contain more iron?
Both cornmeal and nutmeg are high in iron. Cornmeal is very similar to cornmeal for iron - cornmeal has 3mg of iron in 100 grams and nutmeg has 3mg of iron.
Does cornmeal or nutmeg contain more potassium?
Both cornmeal and nutmeg are high in potassium. Cornmeal is very similar to cornmeal for potassium - cornmeal has 322mg of potassium in 100 grams and nutmeg has 350mg of potassium.