Cornmeal vs. Spinach
Nutrition comparison of Cornmeal and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and spinach:
- Both cornmeal and spinach are high in dietary fiber, iron and potassium.
- Cornmeal has more thiamin, niacin, pantothenic acid and Vitamin B6, however, spinach contains more riboflavin and folate.
- Cornmeal is a great source of protein.
- Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cornmeal is high in calories and spinach has 94% less calories than cornmeal - cornmeal has 384 calories per 100 grams and spinach has 23 calories.
For macronutrient ratios, cornmeal is much lighter in protein, much heavier in carbs and similar to spinach for fat. Cornmeal has a macronutrient ratio of 10:76:14 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Spinach | |
|---|---|---|
| Protein | 10% | 39% |
| Carbohydrates | 76% | 49% |
| Fat | 14% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Cornmeal is high in carbohydrates and spinach has 95% less carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and spinach has 3.6g of carbohydrates.
dietary fiber
Both cornmeal and spinach are high in dietary fiber. Cornmeal has 327% more dietary fiber than spinach - cornmeal has 9.4g of dietary fiber per 100 grams and spinach has 2.2g of dietary fiber.
sugar
Cornmeal and spinach contain similar amounts of sugar - cornmeal has 1.6g of sugar per 100 grams and spinach has 0.42g of sugar.
Protein
protein
Cornmeal is a great source of protein and it has 244% more protein than spinach - cornmeal has 9.9g of protein per 100 grams and spinach has 2.9g of protein.
Fat
saturated fat
Cornmeal and spinach contain similar amounts of saturated fat - cornmeal has 1g of saturated fat per 100 grams and spinach has 0.06g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has more Vitamin C than cornmeal - spinach has 28.1mg of Vitamin C per 100 grams and cornmeal does not contain significant amounts.
Vitamin A
Spinach is an excellent source of Vitamin A and it has more Vitamin A than cornmeal - spinach has 469ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.
Vitamin E
Spinach has 449% more Vitamin E than cornmeal - cornmeal has 0.37mg of Vitamin E per 100 grams and spinach has 2mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 2413 times more Vitamin K than cornmeal - cornmeal has 0.2ug of Vitamin K per 100 grams and spinach has 482.9ug of Vitamin K.
The B Vitamins
Cornmeal has more thiamin, niacin, pantothenic acid and Vitamin B6, however, spinach contains more riboflavin and folate.
| Cornmeal | Spinach | |
|---|---|---|
| Thiamin | 0.3 MG | 0.078 MG |
| Riboflavin | 0.093 MG | 0.189 MG |
| Niacin | 2.47 MG | 0.724 MG |
| Pantothenic acid | 0.595 MG | 0.065 MG |
| Vitamin B6 | 0.59 MG | 0.195 MG |
| Folate | 34 UG | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 15 times more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and spinach has 99mg of calcium.
iron
Both cornmeal and spinach are high in iron. Cornmeal has a little more iron (10%) than spinach by weight - cornmeal has 3mg of iron per 100 grams and spinach has 2.7mg of iron.
potassium
Both cornmeal and spinach are high in potassium. Spinach has 73% more potassium than cornmeal - cornmeal has 322mg of potassium per 100 grams and spinach has 558mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than cornmeal per 100 grams.
| Cornmeal | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.138 G |
| Total | 0.06 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, cornmeal has more linoleic acid than spinach per 100 grams.
| Cornmeal | Spinach | |
|---|---|---|
| other omega 6 | 0.033 G | ~ |
| linoleic acid | 2.292 G | 0.026 G |
| Total | 2.325 G | 0.026 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Cornmeal or Spinach .
Cornmeal g
()
|
Daily Values (%) |
Spinach 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 spinach contain more calories in 100 grams?Cornmeal is high in calories and spinach has 90% less calories than cornmeal - cornmeal has 384 calories in 100g and spinach has 23 calories.
Is cornmeal or spinach better for protein?
Cornmeal is a great source of protein and it has 240% more protein than spinach - cornmeal has 9.9g of protein per 100 grams and spinach has 2.9g of protein.
Does cornmeal or spinach have more carbohydrates?
By weight, cornmeal is high in carbohydrates and spinach has 100% fewer carbohydrates than cornmeal - cornmeal has 72.9g of carbs for 100g and spinach has 3.6g of carbohydrates.
Does cornmeal or spinach contain more calcium?
Spinach is a rich source of calcium and it has 15 times more calcium than cornmeal - cornmeal has 6mg of calcium in 100 grams and spinach has 99mg of calcium.
Does cornmeal or spinach contain more iron?
Both cornmeal and spinach are high in iron. Cornmeal has a little more iron ( 10%) than spinach by weight - cornmeal has 3mg of iron in 100 grams and spinach has 2.7mg of iron.
Does cornmeal or spinach contain more potassium?
Both cornmeal and spinach are high in potassium. Spinach has 70% more potassium than cornmeal - cornmeal has 322mg of potassium in 100 grams and spinach has 558mg of potassium.