Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
salmon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and salmon:
Both cornmeal and salmon are high in calories. Cornmeal has 202% more calories than salmon - cornmeal has 384 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, cornmeal is much lighter in protein, much heavier in carbs and lighter in fat compared to salmon per calorie. Cornmeal has a macronutrient ratio of 10:76:14 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Cornmeal | Salmon | |
---|---|---|
Protein | 10% | 67% |
Carbohydrates | 76% | ~ |
Fat | 14% | 33% |
Alcohol | ~ | ~ |
Cornmeal is high in carbohydrates and salmon has less carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and salmon does not contain significant amounts.
Cornmeal is an excellent source of dietary fiber and it has more dietary fiber than salmon - cornmeal has 9.4g of dietary fiber per 100 grams and salmon does not contain significant amounts.
Salmon has less sugar than cornmeal - cornmeal has 1.6g of sugar per 100 grams and salmon does not contain significant amounts.
Both cornmeal and salmon are high in protein. Salmon has 108% more protein than cornmeal - cornmeal has 9.9g of protein per 100 grams and salmon has 20.5g of protein.
Cornmeal and salmon contain similar amounts of saturated fat - cornmeal has 1g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
Both salmon and cornmeal are low in trans fat - salmon has 0.03g of trans fat per 100 grams and cornmeal does not contain significant amounts.
Cornmeal has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and cornmeal does not contain significant amounts.
Salmon has more Vitamin A than cornmeal - salmon has 35ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.
Salmon is an excellent source of Vitamin D and it has more Vitamin D than cornmeal - salmon has 435iu of Vitamin D per 100 grams and cornmeal does not contain significant amounts.
Cornmeal and salmon contain similar amounts of Vitamin E - cornmeal has 0.37mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Cornmeal and salmon contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
Cornmeal has more thiamin and folate, however, salmon contains more niacin and Vitamin B12. Both cornmeal and salmon contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
Cornmeal | Salmon | |
---|---|---|
Thiamin | 0.3 MG | 0.08 MG |
Riboflavin | 0.093 MG | 0.105 MG |
Niacin | 2.47 MG | 7.995 MG |
Pantothenic acid | 0.595 MG | 1.03 MG |
Vitamin B6 | 0.59 MG | 0.611 MG |
Folate | 34 UG | 4 UG |
Vitamin B12 | ~ | 4.15 UG |
Cornmeal and salmon contain similar amounts of calcium - cornmeal has 6mg of calcium per 100 grams and salmon has 7mg of calcium.
Cornmeal is a great source of iron and it has 687% more iron than salmon - cornmeal has 3mg of iron per 100 grams and salmon has 0.38mg of iron.
Both cornmeal and salmon are high in potassium. Salmon has 14% more potassium than cornmeal - cornmeal has 322mg of potassium per 100 grams and salmon has 366mg of potassium.
For omega-3 fatty acids, salmon has more DHA, EPA and DPA than cornmeal per 100 grams. Both cornmeal and salmon contain significant amounts of alpha linoleic acid (ALA).
Cornmeal | Salmon | |
---|---|---|
alpha linoleic acid | 0.06 G | 0.047 G |
DHA | ~ | 0.333 G |
EPA | ~ | 0.182 G |
DPA | ~ | 0.047 G |
Total | 0.06 G | 0.609 G |
Comparing omega-6 fatty acids, cornmeal has more linoleic acid than salmon per 100 grams.
Cornmeal | Salmon | |
---|---|---|
other omega 6 | ~ | 0.004 G |
linoleic acid | 2.292 G | 0.081 G |
Total | 2.292 G | 0.085 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.
Cornmeal g
()
|
Daily Values (%) |
Salmon 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 | |||