Cornmeal vs. Cornstarch
Nutrition comparison of Cornmeal and Cornstarch
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
cornstarch
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and cornstarch:
- Both cornmeal and cornstarch are high in calories and carbohydrates.
- 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.
- Cornstarch has 114.8 times less saturated fat than cornmeal.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Cornstarch (Cornstarch) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cornmeal and cornstarch are high in calories. Cornmeal is very similar to cornstarch for calories - cornmeal has 384 calories per 100 grams and cornstarch has 381 calories.
For macronutrient ratios, cornmeal is heavier in protein, much lighter in carbs and heavier in fat compared to cornstarch per calorie. Cornmeal has a macronutrient ratio of 10:76:14 and for cornstarch, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Cornstarch | |
|---|---|---|
| Protein | 10% | ~ |
| Carbohydrates | 76% | 100% |
| Fat | 14% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both cornmeal and cornstarch are high in carbohydrates. Cornstarch has 25% more carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and cornstarch has 91.3g of carbohydrates.
dietary fiber
Cornmeal is an excellent source of dietary fiber and it has 944% more dietary fiber than cornstarch - cornmeal has 9.4g of dietary fiber per 100 grams and cornstarch has 0.9g of dietary fiber.
sugar
Cornstarch has less sugar than cornmeal - cornmeal has 1.6g of sugar per 100 grams and cornstarch does not contain significant amounts.
Protein
protein
Cornmeal is a great source of protein and it has 36 times more protein than cornstarch - cornmeal has 9.9g of protein per 100 grams and cornstarch has 0.26g of protein.
Fat
saturated fat
Cornstarch has 114.8 times less saturated fat than cornmeal - cornmeal has 1g of saturated fat per 100 grams and cornstarch has 0.01g of saturated fat.
Vitamins
Vitamin E
Cornmeal has more Vitamin E than cornstarch - cornmeal has 0.37mg of Vitamin E per 100 grams and cornstarch does not contain significant amounts.
Vitamin K
Cornmeal and cornstarch contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and cornstarch does not contain significant amounts.
The B Vitamins
Cornmeal has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cornmeal | Cornstarch | |
|---|---|---|
| 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 and cornstarch contain similar amounts of calcium - cornmeal has 6mg of calcium per 100 grams and cornstarch has 2mg of calcium.
iron
Cornmeal is a great source of iron and it has 536% more iron than cornstarch - cornmeal has 3mg of iron per 100 grams and cornstarch has 0.47mg of iron.
potassium
Cornmeal is an excellent source of potassium and it has 106 times more potassium than cornstarch - cornmeal has 322mg of potassium per 100 grams and cornstarch has 3mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cornmeal has more linoleic acid than cornstarch per 100 grams.
| Cornmeal | Cornstarch | |
|---|---|---|
| other omega 6 | 0.033 G | ~ |
| linoleic acid | 2.292 G | 0.025 G |
| Total | 2.325 G | 0.025 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 Cornstarch (Cornstarch) .
Cornmeal g
()
|
Daily Values (%) |
Cornstarch 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 cornstarch contain more calories in 100 grams?Both cornmeal and cornstarch are high in calories. Cornmeal is quite similar to cornstarch for calories - cornmeal has 384 calories in 100g and cornstarch has 381 calories.
Does cornmeal or cornstarch have more carbohydrates?
By weight, both cornmeal and cornstarch are high in carbohydrates. cornstarch has 30% more carbohydrates than cornmeal - cornmeal has 72.9g of carbs for 100g and cornstarch has 91.3g of carbohydrates.
Does cornmeal or cornstarch contain more potassium?
Cornmeal is a rich source of potassium and it has 106 times more potassium than cornstarch - cornmeal has 322mg of potassium in 100 grams and cornstarch has 3mg of potassium.