Cornmeal vs. Peanut Flour
Nutrition comparison of Cornmeal and Peanut Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
peanut flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and peanut flour:
- Both cornmeal and peanut flour are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Cornmeal has 4.2 times less sugar than peanut flour.
- Peanut flour has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Peanut flour is an excellent source of calcium.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Peanut Flour (Peanut flour, defatted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cornmeal and peanut flour are high in calories. Cornmeal has 17% more calories than peanut flour - cornmeal has 384 calories per 100 grams and peanut flour has 327 calories.
For macronutrient ratios, cornmeal is much lighter in protein, much heavier in carbs and heavier in fat compared to peanut flour per calorie. Cornmeal has a macronutrient ratio of 10:76:14 and for peanut flour, 59:39:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Peanut Flour | |
|---|---|---|
| Protein | 10% | 59% |
| Carbohydrates | 76% | 39% |
| Fat | 14% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Both cornmeal and peanut flour are high in carbohydrates. Cornmeal has 110% more carbohydrates than peanut flour - cornmeal has 72.9g of total carbs per 100 grams and peanut flour has 34.7g of carbohydrates.
dietary fiber
Both cornmeal and peanut flour are high in dietary fiber. Peanut flour has 68% more dietary fiber than cornmeal - cornmeal has 9.4g of dietary fiber per 100 grams and peanut flour has 15.8g of dietary fiber.
sugar
Cornmeal has 4.2 times less sugar than peanut flour - cornmeal has 1.6g of sugar per 100 grams and peanut flour has 8.2g of sugar.
Protein
protein
Both cornmeal and peanut flour are high in protein. Peanut flour has 430% more protein than cornmeal - cornmeal has 9.9g of protein per 100 grams and peanut flour has 52.2g of protein.
Fat
saturated fat
Cornmeal and peanut flour contain similar amounts of saturated fat - cornmeal has 1g of saturated fat per 100 grams and peanut flour has 0.06g of saturated fat.
Vitamins
Vitamin E
Cornmeal and peanut flour contain similar amounts of Vitamin E - cornmeal has 0.37mg of Vitamin E per 100 grams and peanut flour has 0.05mg of Vitamin E.
Vitamin K
Cornmeal and peanut flour contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and peanut flour does not contain significant amounts.
The B Vitamins
Peanut flour has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both cornmeal and peanut flour contain significant amounts of Vitamin B6.
| Cornmeal | Peanut Flour | |
|---|---|---|
| Thiamin | 0.3 MG | 0.7 MG |
| Riboflavin | 0.093 MG | 0.48 MG |
| Niacin | 2.47 MG | 27 MG |
| Pantothenic acid | 0.595 MG | 2.744 MG |
| Vitamin B6 | 0.59 MG | 0.504 MG |
| Folate | 34 UG | 248 UG |
Minerals
calcium
Peanut flour is an excellent source of calcium and it has 22 times more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and peanut flour has 140mg of calcium.
iron
Both cornmeal and peanut flour are high in iron. Cornmeal has 42% more iron than peanut flour - cornmeal has 3mg of iron per 100 grams and peanut flour has 2.1mg of iron.
potassium
Both cornmeal and peanut flour are high in potassium. Peanut flour has 301% more potassium than cornmeal - cornmeal has 322mg of potassium per 100 grams and peanut flour has 1290mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cornmeal has more linoleic acid than peanut flour per 100 grams.
| Cornmeal | Peanut Flour | |
|---|---|---|
| other omega 6 | 0.033 G | ~ |
| linoleic acid | 2.292 G | 0.143 G |
| Total | 2.325 G | 0.143 G |
Customize your serving size
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 Peanut Flour .
Note: The specific food items compared are: Cornmeal (Cornmeal, yellow (Navajo)) and Peanut Flour (Peanut flour, defatted) .
Cornmeal g
()
|
Daily Values (%) |
Peanut Flour 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 peanut flour contain more calories in 100 grams?Both cornmeal and peanut flour are high in calories. Cornmeal has 20% more calories than peanut flour - cornmeal has 384 calories in 100g and peanut flour has 327 calories.
Is cornmeal or peanut flour better for protein?
Both cornmeal and peanut flour are high in protein. Peanut flour has 430% more protein than cornmeal - cornmeal has 9.9g of protein per 100 grams and peanut flour has 52.2g of protein.
Does cornmeal or peanut flour have more carbohydrates?
By weight, both cornmeal and peanut flour are high in carbohydrates. cornmeal has 110% more carbohydrates than peanut flour - cornmeal has 72.9g of carbs for 100g and peanut flour has 34.7g of carbohydrates.
Does cornmeal or peanut flour contain more calcium?
Peanut flour is a rich source of calcium and it has 22 times more calcium than cornmeal - cornmeal has 6mg of calcium in 100 grams and peanut flour has 140mg of calcium.
Does cornmeal or peanut flour contain more iron?
Both cornmeal and peanut flour are high in iron. Cornmeal has 40% more iron than peanut flour - cornmeal has 3mg of iron in 100 grams and peanut flour has 2.1mg of iron.
Does cornmeal or peanut flour contain more potassium?
Both cornmeal and peanut flour are high in potassium. Peanut flour has 300% more potassium than cornmeal - cornmeal has 322mg of potassium in 100 grams and peanut flour has 1290mg of potassium.