Cornmeal vs. Raspberries
Nutrition comparison of Cornmeal and Raspberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
raspberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and raspberries:
- Both raspberries and cornmeal are high in dietary fiber.
- Cornmeal has more thiamin, riboflavin, niacin and Vitamin B6.
- Cornmeal is a great source of iron and protein.
- Cornmeal is an excellent source of potassium.
- Raspberry has 53.8 times less saturated fat than cornmeal.
- Raspberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cornmeal is high in calories and raspberry has 86% less calories than cornmeal - raspberry has 52 calories per 100 grams and cornmeal has 384 calories.
For macronutrient ratios, cornmeal is lighter in carbs, heavier in fat and similar to raspberries for protein. Cornmeal has a macronutrient ratio of 10:76:14 and for raspberries, 8:82:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Raspberries | |
|---|---|---|
| Protein | 10% | 8% |
| Carbohydrates | 76% | 82% |
| Fat | 14% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Cornmeal is high in carbohydrates and raspberry has 84% less carbohydrates than cornmeal - raspberry has 11.9g of total carbs per 100 grams and cornmeal has 72.9g of carbohydrates.
dietary fiber
Both raspberries and cornmeal are high in dietary fiber. Cornmeal has 45% more dietary fiber than raspberry - raspberry has 6.5g of dietary fiber per 100 grams and cornmeal has 9.4g of dietary fiber.
sugar
Raspberries and cornmeal contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and cornmeal has 1.6g of sugar.
Protein
protein
Cornmeal is a great source of protein and it has 721% more protein than raspberry - raspberry has 1.2g of protein per 100 grams and cornmeal has 9.9g of protein.
Fat
saturated fat
Raspberry has 53.8 times less saturated fat than cornmeal - raspberry has 0.02g of saturated fat per 100 grams and cornmeal has 1g of saturated fat.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has more Vitamin C than cornmeal - raspberry has 26.2mg of Vitamin C per 100 grams and cornmeal does not contain significant amounts.
Vitamin A
Raspberries and cornmeal contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.
Vitamin E
Raspberries and cornmeal contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and cornmeal has 0.37mg of Vitamin E.
Vitamin K
Raspberries and cornmeal contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and cornmeal has 0.2ug of Vitamin K.
The B Vitamins
Cornmeal has more thiamin, riboflavin, niacin and Vitamin B6. Both cornmeal and raspberries contain significant amounts of pantothenic acid and folate.
| Cornmeal | Raspberries | |
|---|---|---|
| Thiamin | 0.3 MG | 0.032 MG |
| Riboflavin | 0.093 MG | 0.038 MG |
| Niacin | 2.47 MG | 0.598 MG |
| Pantothenic acid | 0.595 MG | 0.329 MG |
| Vitamin B6 | 0.59 MG | 0.055 MG |
| Folate | 34 UG | 21 UG |
Minerals
calcium
Raspberry has 317% more calcium than cornmeal - raspberry has 25mg of calcium per 100 grams and cornmeal has 6mg of calcium.
iron
Cornmeal is a great source of iron and it has 333% more iron than raspberry - raspberry has 0.69mg of iron per 100 grams and cornmeal has 3mg of iron.
potassium
Cornmeal is an excellent source of potassium and it has 113% more potassium than raspberry - raspberry has 151mg of potassium per 100 grams and cornmeal has 322mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than cornmeal per 100 grams.
| Cornmeal | Raspberries | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.126 G |
| Total | 0.06 G | 0.126 G |
omega 6s
Comparing omega-6 fatty acids, cornmeal has more linoleic acid than raspberry per 100 grams.
| Cornmeal | Raspberries | |
|---|---|---|
| other omega 6 | 0.033 G | ~ |
| linoleic acid | 2.292 G | 0.249 G |
| Total | 2.325 G | 0.249 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 Raspberries (Raspberries, raw) .
Cornmeal g
()
|
Daily Values (%) |
Raspberries 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 raspberries or cornmeal contain more calories in 100 grams?Cornmeal is high in calories and raspberry has 90% less calories than cornmeal - raspberry has 52 calories in 100g and cornmeal has 384 calories.
Does raspberries or cornmeal have more carbohydrates?
By weight, cornmeal is high in carbohydrates and raspberry has 80% fewer carbohydrates than cornmeal - raspberry has 11.9g of carbs for 100g and cornmeal has 72.9g of carbohydrates.
Does raspberries or cornmeal contain more potassium?
Cornmeal is a rich source of potassium and it has 110% more potassium than raspberry - raspberry has 151mg of potassium in 100 grams and cornmeal has 322mg of potassium.