Cornmeal vs. Soybean Oil
Nutrition comparison of Cornmeal and Soybean Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
soybean oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and soybean oil:
- Both cornmeal and soybean oil are high in calories.
- Cornmeal has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Cornmeal is a great source of iron and protein.
- Cornmeal is an excellent source of dietary fiber and potassium.
- Soybean oil is a great source of Vitamin E.
- Soybean oil is an excellent source of Vitamin K.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Soybean Oil (Oil, vegetable, soybean, refined) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cornmeal and soybean oil are high in calories. Soybean oil has 130% more calories than cornmeal - cornmeal has 384 calories per 100 grams and soybean oil has 884 calories.
For macronutrient ratios, cornmeal is heavier in protein, much heavier in carbs and much lighter in fat compared to soybean oil per calorie. Cornmeal has a macronutrient ratio of 10:76:14 and for soybean oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Soybean Oil | |
|---|---|---|
| Protein | 10% | ~ |
| Carbohydrates | 76% | ~ |
| Fat | 14% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Cornmeal is high in carbohydrates and soybean oil has less carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and soybean oil does not contain significant amounts.
dietary fiber
Cornmeal is an excellent source of dietary fiber and it has more dietary fiber than soybean oil - cornmeal has 9.4g of dietary fiber per 100 grams and soybean oil does not contain significant amounts.
sugar
Soybean oil has less sugar than cornmeal - cornmeal has 1.6g of sugar per 100 grams and soybean oil does not contain significant amounts.
Protein
protein
Cornmeal is a great source of protein and it has more protein than soybean oil - cornmeal has 9.9g of protein per 100 grams and soybean oil does not contain significant amounts.
Fat
saturated fat
Soybean oil is high in saturated fat and cornmeal has 93% less saturated fat than soybean oil - cornmeal has 1g of saturated fat per 100 grams and soybean oil has 15.3g of saturated fat.
trans fat
Both soybean oil and cornmeal are low in trans fat - soybean oil has 0.68g of trans fat per 100 grams and cornmeal does not contain significant amounts.
Vitamins
Vitamin E
Soybean oil is a great source of Vitamin E and it has 21 times more Vitamin E than cornmeal - cornmeal has 0.37mg of Vitamin E per 100 grams and soybean oil has 8.2mg of Vitamin E.
Vitamin K
Soybean oil is an excellent source of Vitamin K and it has 918 times more Vitamin K than cornmeal - cornmeal has 0.2ug of Vitamin K per 100 grams and soybean oil has 183.9ug of Vitamin K.
The B Vitamins
Cornmeal has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cornmeal | Soybean Oil | |
|---|---|---|
| Thiamin | 0.3 MG | ~ |
| Riboflavin | 0.093 MG | ~ |
| Niacin | 2.47 MG | ~ |
| Pantothenic acid | 0.595 MG | ~ |
| Vitamin B6 | 0.59 MG | ~ |
| Folate | 34 UG | ~ |
Minerals
calcium
Cornmeal has more calcium than soybean oil - cornmeal has 6mg of calcium per 100 grams and soybean oil does not contain significant amounts.
iron
Cornmeal is a great source of iron and it has 148 times more iron than soybean oil - cornmeal has 3mg of iron per 100 grams and soybean oil has 0.02mg of iron.
potassium
Cornmeal is an excellent source of potassium and it has more potassium than soybean oil - cornmeal has 322mg of potassium per 100 grams and soybean oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soybean oil has more alpha linoleic acid (ALA) than cornmeal per 100 grams.
| Cornmeal | Soybean Oil | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 7.034 G |
| Total | 0.06 G | 7.034 G |
omega 6s
Comparing omega-6 fatty acids, soybean oil has more linoleic acid than cornmeal per 100 grams.
| Cornmeal | Soybean Oil | |
|---|---|---|
| other omega 6 | 0.033 G | 0.242 G |
| linoleic acid | 2.292 G | 50.299 G |
| Total | 2.325 G | 50.541 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 Soybean Oil (Oil, vegetable, soybean, refined) .
Cornmeal g
()
|
Daily Values (%) |
Soybean Oil 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 soybean oil contain more calories in 100 grams?Both cornmeal and soybean oil are high in calories. Soybean oil has 130% more calories than cornmeal - cornmeal has 384 calories in 100g and soybean oil has 884 calories.
Does cornmeal or soybean oil have more carbohydrates?
By weight, cornmeal is high in carbohydrates and soybean oil has fewer carbohydrates than cornmeal - cornmeal has 72.9g of carbs for 100g and soybean oil has no carbs..
Does cornmeal or soybean oil contain more potassium?
Cornmeal is a rich source of potassium and it has more potassium than soybean oil - cornmeal has 322mg of potassium in 100 grams and soybean oil does not contain significant amounts.