Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
soy protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and soy protein powder:
Both cornmeal and soy protein powder are high in calories. Cornmeal is very similar to cornmeal for calories - cornmeal has 384 calories per 100 grams and soy protein powder has 388 calories.
For macronutrient ratios, cornmeal is much lighter in protein, much heavier in carbs and similar to soy protein powder for fat. Cornmeal has a macronutrient ratio of 10:76:14 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Soy Protein Powder | |
|---|---|---|
| Protein | 10% | 57% |
| Carbohydrates | 76% | 30% |
| Fat | 14% | 13% |
| Alcohol | ~ | ~ |
Cornmeal is high in carbohydrates and soy protein powder has 60% less carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and soy protein powder has 28.9g of carbohydrates.
The carbs in cornmeal are made of 85% starch, 13% dietary fiber and 2% sugar, whereas the carbs in soy protein powder comprise of 77% sugar and 23% dietary fiber.
Both cornmeal and soy protein powder are high in dietary fiber. Cornmeal has 40% more dietary fiber than soy protein powder - cornmeal has 9.4g of dietary fiber per 100 grams and soy protein powder has 6.7g of dietary fiber.
Soy protein powder is high in sugar and cornmeal has 93% less sugar than soy protein powder - cornmeal has 1.6g of sugar per 100 grams and soy protein powder has 22.2g of sugar.
Both cornmeal and soy protein powder are high in protein. Soy protein powder has 464% more protein than cornmeal - cornmeal has 9.9g of protein per 100 grams and soy protein powder has 55.6g of protein.
Cornmeal and soy protein powder contain similar amounts of saturated fat - cornmeal has 1g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.
Cornmeal has more Vitamin E than soy protein powder - cornmeal has 0.37mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.
Cornmeal and soy protein powder contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and soy protein powder does not contain significant amounts.
Cornmeal has more pantothenic acid and Vitamin B6, however, soy protein powder contains more folate. Both cornmeal and soy protein powder contain significant amounts of thiamin, riboflavin and niacin.
| Cornmeal | Soy Protein Powder | |
|---|---|---|
| Thiamin | 0.3 MG | 0.288 MG |
| Riboflavin | 0.093 MG | 0.164 MG |
| Niacin | 2.47 MG | 2.357 MG |
| Pantothenic acid | 0.595 MG | ~ |
| Vitamin B6 | 0.59 MG | 0.164 MG |
| Folate | 34 UG | 289 UG |
Soy protein powder is an excellent source of calcium and it has 28 times more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and soy protein powder has 178mg of calcium.
Both cornmeal and soy protein powder are high in iron. Soy protein powder has 301% more iron than cornmeal - cornmeal has 3mg of iron per 100 grams and soy protein powder has 12mg of iron.
Both cornmeal and soy protein powder are high in potassium. Soy protein powder has 190% more potassium than cornmeal - cornmeal has 322mg of potassium per 100 grams and soy protein powder has 933mg of potassium.
For omega-3 fatty acids, soy protein powder has more alpha linoleic acid (ALA) than cornmeal per 100 grams.
| Cornmeal | Soy Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.32 G |
| Total | 0.06 G | 0.32 G |
Comparing omega-6 fatty acids, both cornmeal and soy protein powder contain significant amounts of linoleic acid.
| Cornmeal | Soy Protein Powder | |
|---|---|---|
| other omega 6 | 0.033 G | ~ |
| linoleic acid | 2.292 G | 2.381 G |
| Total | 2.325 G | 2.381 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.
Note: The specific food items compared are: Cornmeal (Cornmeal, yellow (Navajo)) and Soy Protein Powder (Protein powder, soy based, NFS) .
Cornmeal g
()
|
Daily Values (%) |
Soy Protein Powder 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 | |||