Cornmeal vs. Pine Nut
Nutrition comparison of Cornmeal and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and pine nut:
- Both cornmeal and pine nut are high in calories, dietary fiber, iron, potassium and protein.
- Cornmeal has signficantly less saturated fat than pine nut.
- Pine nut has more riboflavin, however, cornmeal contains more Vitamin B6.
- Pine nut is a great source of Vitamin E.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cornmeal and pine nut are high in calories. Pine nut has 75% more calories than cornmeal - cornmeal has 384 calories per 100 grams and pine nut has 673 calories.
For macronutrient ratios, cornmeal is much heavier in carbs, much lighter in fat and similar to pine nut for protein. Cornmeal has a macronutrient ratio of 10:76:14 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Pine Nut | |
|---|---|---|
| Protein | 10% | 8% |
| Carbohydrates | 76% | 7% |
| Fat | 14% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Cornmeal is high in carbohydrates and pine nut has 82% less carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.
dietary fiber
Both cornmeal and pine nut are high in dietary fiber. Cornmeal has 154% more dietary fiber than pine nut - cornmeal has 9.4g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.
sugar
Cornmeal and pine nut contain similar amounts of sugar - cornmeal has 1.6g of sugar per 100 grams and pine nut has 3.6g of sugar.
Protein
protein
Both cornmeal and pine nut are high in protein. Pine nut has 39% more protein than cornmeal - cornmeal has 9.9g of protein per 100 grams and pine nut has 13.7g of protein.
Fat
saturated fat
Cornmeal has signficantly less saturated fat than pine nut - cornmeal has 1g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.
Vitamins
Vitamin C
Pine nut has more Vitamin C than cornmeal - pine nut has 0.8mg of Vitamin C per 100 grams and cornmeal does not contain significant amounts.
Vitamin A
Pine nut and cornmeal contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.
Vitamin E
Pine nut is a great source of Vitamin E and it has 24 times more Vitamin E than cornmeal - cornmeal has 0.37mg of Vitamin E per 100 grams and pine nut has 9.3mg of Vitamin E.
Vitamin K
Pine nut has 268 times more Vitamin K than cornmeal - cornmeal has 0.2ug of Vitamin K per 100 grams and pine nut has 53.9ug of Vitamin K.
The B Vitamins
Pine nut has more riboflavin, however, cornmeal contains more Vitamin B6. Both cornmeal and pine nut contain significant amounts of thiamin, niacin, pantothenic acid and folate.
| Cornmeal | Pine Nut | |
|---|---|---|
| Thiamin | 0.3 MG | 0.364 MG |
| Riboflavin | 0.093 MG | 0.227 MG |
| Niacin | 2.47 MG | 4.387 MG |
| Pantothenic acid | 0.595 MG | 0.313 MG |
| Vitamin B6 | 0.59 MG | 0.094 MG |
| Folate | 34 UG | 34 UG |
Minerals
calcium
Pine nut has 167% more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and pine nut has 16mg of calcium.
iron
Both cornmeal and pine nut are high in iron. Pine nut has 85% more iron than cornmeal - cornmeal has 3mg of iron per 100 grams and pine nut has 5.5mg of iron.
potassium
Both cornmeal and pine nut are high in potassium. Pine nut has 85% more potassium than cornmeal - cornmeal has 322mg of potassium per 100 grams and pine nut has 597mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pine nut has more alpha linoleic acid (ALA) than cornmeal per 100 grams.
| Cornmeal | Pine Nut | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.164 G |
| Total | 0.06 G | 0.164 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than cornmeal per 100 grams.
| Cornmeal | Pine Nut | |
|---|---|---|
| other omega 6 | ~ | 0.052 G |
| linoleic acid | 2.292 G | 33.15 G |
| Total | 2.292 G | 33.202 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 (%) |
Pine Nut g
()
|
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|---|---|---|---|---|---|---|---|
| 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 pine nut contain more calories in 100 grams?Both cornmeal and pine nut are high in calories. Pine nut has 80% more calories than cornmeal - cornmeal has 384 calories in 100g and pine nut has 673 calories.
Does cornmeal or pine nut have more carbohydrates?
By weight, cornmeal is high in carbohydrates and pine nut has 80% fewer carbohydrates than cornmeal - cornmeal has 72.9g of carbs for 100g and pine nut has 13.1g of carbohydrates.
Does cornmeal or pine nut contain more iron?
Both cornmeal and pine nut are high in iron. Pine nut has 90% more iron than cornmeal - cornmeal has 3mg of iron in 100 grams and pine nut has 5.5mg of iron.
Does cornmeal or pine nut contain more potassium?
Both cornmeal and pine nut are high in potassium. Pine nut has 90% more potassium than cornmeal - cornmeal has 322mg of potassium in 100 grams and pine nut has 597mg of potassium.