Cornmeal vs. Turkey
Nutrition comparison of Cornmeal and Cooked Turkey
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
cooked
turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and turkey:
- Both cornmeal and turkey are high in calories, potassium and protein.
- Cornmeal has 52% less saturated fat than turkey.
- Cornmeal has more thiamin and folate, however, turkey contains more riboflavin, niacin and Vitamin B12.
- Cornmeal has signficantly less cholesterol than turkey.
- Cornmeal is a great source of iron.
- Cornmeal is an excellent source of dietary fiber.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cornmeal and turkey are high in calories. Cornmeal has 103% more calories than turkey - cornmeal has 384 calories per 100 grams and turkey has 189 calories.
For macronutrient ratios, cornmeal is much lighter in protein, much heavier in carbs and much lighter in fat compared to turkey per calorie. Cornmeal has a macronutrient ratio of 10:76:14 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Turkey | |
|---|---|---|
| Protein | 10% | 63% |
| Carbohydrates | 76% | ~ |
| Fat | 14% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Cornmeal is high in carbohydrates and turkey has 100% less carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.
dietary fiber
Cornmeal is an excellent source of dietary fiber and it has more dietary fiber than turkey - cornmeal has 9.4g of dietary fiber per 100 grams and turkey does not contain significant amounts.
sugar
Turkey has less sugar than cornmeal - cornmeal has 1.6g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Both cornmeal and turkey are high in protein. Turkey has 190% more protein than cornmeal - cornmeal has 9.9g of protein per 100 grams and turkey has 28.6g of protein.
Fat
saturated fat
Cornmeal has 52% less saturated fat than turkey - cornmeal has 1g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.
trans fat
Both turkey and cornmeal are low in trans fat - turkey has 0.1g of trans fat per 100 grams and cornmeal does not contain significant amounts.
cholesterol
Cornmeal has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and cornmeal does not contain significant amounts.
Vitamins
Vitamin A
Turkey has more Vitamin A than cornmeal - turkey has 12ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.
Vitamin D
Turkey has more Vitamin D than cornmeal - turkey has 15iu of Vitamin D per 100 grams and cornmeal does not contain significant amounts.
Vitamin E
Cornmeal and turkey contain similar amounts of Vitamin E - cornmeal has 0.37mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.
Vitamin K
Cornmeal and turkey contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Cornmeal has more thiamin and folate, however, turkey contains more riboflavin, niacin and Vitamin B12. Both cornmeal and turkey contain significant amounts of pantothenic acid and Vitamin B6.
| Cornmeal | Turkey | |
|---|---|---|
| Thiamin | 0.3 MG | 0.045 MG |
| Riboflavin | 0.093 MG | 0.281 MG |
| Niacin | 2.47 MG | 9.573 MG |
| Pantothenic acid | 0.595 MG | 0.948 MG |
| Vitamin B6 | 0.59 MG | 0.616 MG |
| Folate | 34 UG | 9 UG |
| Vitamin B12 | ~ | 1.02 UG |
Minerals
calcium
Cornmeal and turkey contain similar amounts of calcium - cornmeal has 6mg of calcium per 100 grams and turkey has 14mg of calcium.
iron
Cornmeal is a great source of iron and it has 174% more iron than turkey - cornmeal has 3mg of iron per 100 grams and turkey has 1.1mg of iron.
potassium
Both cornmeal and turkey are high in potassium. Cornmeal has 35% more potassium than turkey - cornmeal has 322mg of potassium per 100 grams and turkey has 239mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cornmeal and turkey contain significant amounts of alpha linoleic acid (ALA).
| Cornmeal | Turkey | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.108 G |
| DHA | ~ | 0.005 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.008 G |
| Total | 0.06 G | 0.129 G |
omega 6s
Comparing omega-6 fatty acids, both cornmeal and turkey contain significant amounts of linoleic acid.
| Cornmeal | Turkey | |
|---|---|---|
| other omega 6 | ~ | 0.01 G |
| linoleic acid | 2.292 G | 1.873 G |
| Total | 2.292 G | 1.883 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 Turkey 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 turkey contain more calories in 100 grams?Both cornmeal and turkey are high in calories. Cornmeal has 100% more calories than turkey - cornmeal has 384 calories in 100g and turkey has 189 calories.
Is cornmeal or turkey better for protein?
Both cornmeal and turkey are high in protein. Turkey has 190% more protein than cornmeal - cornmeal has 9.9g of protein per 100 grams and turkey has 28.6g of protein.
Does cornmeal or turkey have more carbohydrates?
By weight, cornmeal is high in carbohydrates and turkey has 100% fewer carbohydrates than cornmeal - cornmeal has 72.9g of carbs for 100g and turkey has 0.06g of carbohydrates.
Does cornmeal or turkey contain more potassium?
Both cornmeal and turkey are high in potassium. Cornmeal has 40% more potassium than turkey - cornmeal has 322mg of potassium in 100 grams and turkey has 239mg of potassium.