Cornmeal vs. Flour
Nutrition comparison of Cornmeal and Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and flour:
- Both cornmeal and flour are high in calories, carbohydrates, dietary fiber and protein.
- Cornmeal has more thiamin and Vitamin B6.
- Cornmeal is a great source of iron.
- Cornmeal is an excellent source of potassium.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Flour (Wheat flour, white, all-purpose, unenriched) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cornmeal and flour are high in calories. Cornmeal has a little more calories (5%) than flour by weight - cornmeal has 384 calories per 100 grams and flour has 364 calories.
For macronutrient ratios, cornmeal is lighter in carbs, heavier in fat and similar to flour for protein. Cornmeal has a macronutrient ratio of 10:76:14 and for flour, 12:86:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Flour | |
|---|---|---|
| Protein | 10% | 12% |
| Carbohydrates | 76% | 86% |
| Fat | 14% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Both cornmeal and flour are high in carbohydrates. Cornmeal is very similar to cornmeal for carbohydrates - cornmeal has 72.9g of total carbs per 100 grams and flour has 76.3g of carbohydrates.
dietary fiber
Both cornmeal and flour are high in dietary fiber. Cornmeal has 248% more dietary fiber than flour - cornmeal has 9.4g of dietary fiber per 100 grams and flour has 2.7g of dietary fiber.
sugar
Cornmeal and flour contain similar amounts of sugar - cornmeal has 1.6g of sugar per 100 grams and flour has 0.27g of sugar.
Protein
protein
Both cornmeal and flour are high in protein. Cornmeal is very similar to cornmeal for protein - cornmeal has 9.9g of protein per 100 grams and flour has 10.3g of protein.
Fat
saturated fat
Cornmeal and flour contain similar amounts of saturated fat - cornmeal has 1g of saturated fat per 100 grams and flour has 0.16g of saturated fat.
Vitamins
Vitamin E
Cornmeal and flour contain similar amounts of Vitamin E - cornmeal has 0.37mg of Vitamin E per 100 grams and flour has 0.06mg of Vitamin E.
Vitamin K
Cornmeal and flour contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and flour has 0.3ug of Vitamin K.
The B Vitamins
Cornmeal has more thiamin and Vitamin B6. Both cornmeal and flour contain significant amounts of riboflavin, niacin, pantothenic acid and folate.
| Cornmeal | Flour | |
|---|---|---|
| Thiamin | 0.3 MG | 0.12 MG |
| Riboflavin | 0.093 MG | 0.04 MG |
| Niacin | 2.47 MG | 1.25 MG |
| Pantothenic acid | 0.595 MG | 0.438 MG |
| Vitamin B6 | 0.59 MG | 0.044 MG |
| Folate | 34 UG | 26 UG |
Minerals
calcium
Flour has 150% more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and flour has 15mg of calcium.
iron
Cornmeal is a great source of iron and it has 156% more iron than flour - cornmeal has 3mg of iron per 100 grams and flour has 1.2mg of iron.
potassium
Cornmeal is an excellent source of potassium and it has 201% more potassium than flour - cornmeal has 322mg of potassium per 100 grams and flour has 107mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cornmeal has more alpha linoleic acid (ALA) than flour per 100 grams.
| Cornmeal | Flour | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.022 G |
| Total | 0.06 G | 0.022 G |
omega 6s
Comparing omega-6 fatty acids, cornmeal has more linoleic acid than flour per 100 grams.
| Cornmeal | Flour | |
|---|---|---|
| other omega 6 | 0.033 G | ~ |
| linoleic acid | 2.292 G | 0.391 G |
| Total | 2.325 G | 0.391 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 (%) |
Flour 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 flour contain more calories in 100 grams?Both cornmeal and flour are high in calories. Cornmeal has a little more calories ( 10%) than flour by weight - cornmeal has 384 calories in 100g and flour has 364 calories.
Does cornmeal or flour have more carbohydrates?
By weight, both cornmeal and flour are high in carbohydrates. cornmeal is very similar to cornmeal for carbohydrates - cornmeal has 72.9g of carbs for 100g and flour has 76.3g of carbohydrates.
Does cornmeal or flour contain more potassium?
Cornmeal is a rich source of potassium and it has 200% more potassium than flour - cornmeal has 322mg of potassium in 100 grams and flour has 107mg of potassium.