Cornmeal vs. Squash
Nutrition comparison of Cornmeal and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and squash:
- Both cornmeal and squash are high in dietary fiber and potassium.
- Cornmeal has more thiamin, riboflavin, niacin and Vitamin B6.
- Cornmeal is a great source of iron and protein.
- Squash has 53.8 times less saturated fat than cornmeal.
- Squash is a great source of Vitamin C and calcium.
- Squash is an excellent source of Vitamin A.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cornmeal is high in calories and squash has 90% less calories than cornmeal - cornmeal has 384 calories per 100 grams and squash has 40 calories.
For macronutrient ratios, cornmeal is lighter in carbs, heavier in fat and similar to squash for protein. Cornmeal has a macronutrient ratio of 10:76:14 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Squash | |
|---|---|---|
| Protein | 10% | 8% |
| Carbohydrates | 76% | 91% |
| Fat | 14% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Cornmeal is high in carbohydrates and squash has 86% less carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and squash has 10.5g of carbohydrates.
dietary fiber
Both cornmeal and squash are high in dietary fiber. Cornmeal has 194% more dietary fiber than squash - cornmeal has 9.4g of dietary fiber per 100 grams and squash has 3.2g of dietary fiber.
sugar
Cornmeal and squash contain similar amounts of sugar - cornmeal has 1.6g of sugar per 100 grams and squash has 2g of sugar.
Protein
protein
Cornmeal is a great source of protein and it has 994% more protein than squash - cornmeal has 9.9g of protein per 100 grams and squash has 0.9g of protein.
Fat
saturated fat
Squash has 53.8 times less saturated fat than cornmeal - cornmeal has 1g of saturated fat per 100 grams and squash has 0.02g of saturated fat.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has more Vitamin C than cornmeal - squash has 15.1mg of Vitamin C per 100 grams and cornmeal does not contain significant amounts.
Vitamin A
Squash is an excellent source of Vitamin A and it has more Vitamin A than cornmeal - squash has 558ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.
Vitamin E
Cornmeal and squash contain similar amounts of Vitamin E - cornmeal has 0.37mg of Vitamin E per 100 grams and squash has 1.3mg of Vitamin E.
Vitamin K
Cornmeal and squash contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and squash has 1ug of Vitamin K.
The B Vitamins
Cornmeal has more thiamin, riboflavin, niacin and Vitamin B6. Both cornmeal and squash contain significant amounts of pantothenic acid and folate.
| Cornmeal | Squash | |
|---|---|---|
| Thiamin | 0.3 MG | 0.072 MG |
| Riboflavin | 0.093 MG | 0.017 MG |
| Niacin | 2.47 MG | 0.969 MG |
| Pantothenic acid | 0.595 MG | 0.359 MG |
| Vitamin B6 | 0.59 MG | 0.124 MG |
| Folate | 34 UG | 19 UG |
Minerals
calcium
Squash is a great source of calcium and it has 583% more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and squash has 41mg of calcium.
iron
Cornmeal is a great source of iron and it has 398% more iron than squash - cornmeal has 3mg of iron per 100 grams and squash has 0.6mg of iron.
potassium
Both cornmeal and squash are high in potassium. Cornmeal has 13% more potassium than squash - cornmeal has 322mg of potassium per 100 grams and squash has 284mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cornmeal has more alpha linoleic acid (ALA) than squash per 100 grams.
| Cornmeal | Squash | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.024 G |
| Total | 0.06 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, cornmeal has more linoleic acid than squash per 100 grams.
| Cornmeal | Squash | |
|---|---|---|
| other omega 6 | 0.033 G | ~ |
| linoleic acid | 2.292 G | 0.014 G |
| Total | 2.325 G | 0.014 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.
Cornmeal g
()
|
Daily Values (%) |
Cooked Squash 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 squash contain more calories in 100 grams?Cornmeal is high in calories and squash has 90% less calories than cornmeal - cornmeal has 384 calories in 100g and squash has 40 calories.
Does cornmeal or squash have more carbohydrates?
By weight, cornmeal is high in carbohydrates and squash has 90% fewer carbohydrates than cornmeal - cornmeal has 72.9g of carbs for 100g and squash has 10.5g of carbohydrates.
Does cornmeal or squash contain more potassium?
Both cornmeal and squash are high in potassium. Cornmeal has 10% more potassium than squash - cornmeal has 322mg of potassium in 100 grams and squash has 284mg of potassium.