Cornmeal vs. Fries
Nutrition comparison of Cornmeal and Fries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
fries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and fries:
- Both cornmeal and fries are high in calories, carbohydrates, dietary fiber and potassium.
- Cornmeal has 55% less saturated fat than fry.
- Cornmeal is a great source of iron and protein.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Fries (Fast foods, potato, french fried in vegetable oil) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cornmeal and fries are high in calories. Cornmeal has 23% more calories than fry - cornmeal has 384 calories per 100 grams and fry has 312 calories.
For macronutrient ratios, cornmeal is heavier in protein, much heavier in carbs and much lighter in fat compared to fries per calorie. Cornmeal has a macronutrient ratio of 10:76:14 and for fries, 4:53:43 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Fries | |
|---|---|---|
| Protein | 10% | 4% |
| Carbohydrates | 76% | 53% |
| Fat | 14% | 43% |
| Alcohol | ~ | ~ |
carbohydrates
Both cornmeal and fries are high in carbohydrates. Cornmeal has 76% more carbohydrates than fry - cornmeal has 72.9g of total carbs per 100 grams and fry has 41.4g of carbohydrates.
dietary fiber
Both cornmeal and fries are high in dietary fiber. Cornmeal has 147% more dietary fiber than fry - cornmeal has 9.4g of dietary fiber per 100 grams and fry has 3.8g of dietary fiber.
sugar
Cornmeal and fries contain similar amounts of sugar - cornmeal has 1.6g of sugar per 100 grams and fry has 0.3g of sugar.
Protein
protein
Cornmeal is a great source of protein and it has 187% more protein than fry - cornmeal has 9.9g of protein per 100 grams and fry has 3.4g of protein.
Fat
saturated fat
Cornmeal has 55% less saturated fat than fry - cornmeal has 1g of saturated fat per 100 grams and fry has 2.3g of saturated fat.
trans fat
Both fries and cornmeal are low in trans fat - fry has 0.06g of trans fat per 100 grams and cornmeal does not contain significant amounts.
Vitamins
Vitamin C
Fry has more Vitamin C than cornmeal - fry has 4.7mg of Vitamin C per 100 grams and cornmeal does not contain significant amounts.
Vitamin E
Cornmeal and fries contain similar amounts of Vitamin E - cornmeal has 0.37mg of Vitamin E per 100 grams and fry has 1.7mg of Vitamin E.
Vitamin K
Cornmeal and fries contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and fry has 11.2ug of Vitamin K.
The B Vitamins
Both cornmeal and fries contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cornmeal | Fries | |
|---|---|---|
| Thiamin | 0.3 MG | 0.17 MG |
| Riboflavin | 0.093 MG | 0.039 MG |
| Niacin | 2.47 MG | 3.004 MG |
| Pantothenic acid | 0.595 MG | 0.58 MG |
| Vitamin B6 | 0.59 MG | 0.372 MG |
| Folate | 34 UG | 30 UG |
Minerals
calcium
Fry has 200% more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and fry has 18mg of calcium.
iron
Cornmeal is a great source of iron and it has 269% more iron than fry - cornmeal has 3mg of iron per 100 grams and fry has 0.81mg of iron.
potassium
Both cornmeal and fries are high in potassium. Fry has 80% more potassium than cornmeal - cornmeal has 322mg of potassium per 100 grams and fry has 579mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fry has more alpha linoleic acid (ALA) than cornmeal per 100 grams.
| Cornmeal | Fries | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.436 G |
| Total | 0.06 G | 0.436 G |
omega 6s
Comparing omega-6 fatty acids, fry has more linoleic acid than cornmeal per 100 grams.
| Cornmeal | Fries | |
|---|---|---|
| other omega 6 | ~ | 0.029 G |
| linoleic acid | 2.292 G | 4.948 G |
| Total | 2.292 G | 4.977 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 120g
(
cup
)
|
Daily Values (%) |
Fries 71g
(
serving small
)
|
|||||
|---|---|---|---|---|---|---|---|
| 461KCAL 23% |
|
108% | calories | 5% |
|
222KCAL 11% | |
| 87G 35% |
|
200% | carbohydrates | 5% |
|
29G 12% | |
| 11G 45% |
|
307% | dietary fiber | 5% |
|
2.7G 11% | |
| 1.9G | 804% | sugar | 5% | 0.21G | |||
| 7.1G 11% |
|
5% | total fat | 41% |
|
10G 16% | |
| 1.3G 7% |
|
5% | saturated fat | 31% |
|
1.7G 9% | |
| 2.6G | 5% | monounsaturated fat | 62% | 4.2G | |||
| 2.8G | 5% | polyunsaturated fat | 36% | 3.8G | |||
| 5% | trans fat | >999% | 0.04G | ||||
| 4.8MG 0.3% |
|
5% | sodium | >999% |
|
149MG 10% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin C | >999% |
|
3.3MG 4% | ||
| 7.2MG 1% |
|
5% | calcium | 81% |
|
13MG 1% | |
| 3.6MG 20% |
|
521% | iron | 5% |
|
0.58MG 3% | |
| 128MG 41% |
|
412% | magnesium | 5% |
|
25MG 8% | |
| 386MG 17% |
|
5% | potassium | 6% |
|
411MG 18% | |
| 0.36MG 33% |
|
200% | thiamin (Vit B1) | 5% |
|
0.12MG 11% | |
| 0.11MG 10% |
|
266% | riboflavin (Vit B2) | 5% |
|
0.03MG 3% | |
| 3MG 21% |
|
43% | niacin (Vit B3) | 5% |
|
2.1MG 15% | |
| 0.71MG 55% |
|
173% | Vitamin B6 | 5% |
|
0.26MG 20% | |
| 0.71MG 14% |
|
73% | pantothenic acid (Vit B5) | 5% |
|
0.41MG 8% | |
| 41UG 10% |
|
95% | folate (Vit B9) | 5% |
|
21UG 5% | |
| 0.44MG 3% |
|
5% | Vitamin E | 173% |
|
1.2MG 8% | |
| 0.24UG 0.3% |
|
5% | Vitamin K | >999% |
|
8UG 9% | |
| 12G 24% |
|
400% | protein | 5% |
|
2.4G 5% | |
|
|
5% | choline | >999% |
|
26MG 6% | ||
| 0.29MG 24% |
|
222% | copper | 5% |
|
0.09MG 7% | |
| 0.77MG 43% |
|
328% | manganese | 5% |
|
0.18MG 10% | |
| 270MG 39% |
|
203% | phosphorus | 5% |
|
89MG 13% | |
| 7.2UG 13% |
|
>999% | selenium | 5% |
|
0.64UG 1% | |
| 3.7MG 47% |
|
928% | zinc | 5% |
|
0.36MG 4% | |
| 12G | 5% | Water | 125% | 27G | |||
| 74G | >999% | Starch | 5% | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin A, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol. |
|||||||
FAQ
Does cornmeal or fries contain more calories in 100 grams?Both cornmeal and fries are high in calories. Cornmeal has 20% more calories than fry - cornmeal has 384 calories in 100g and fry has 312 calories.
Does cornmeal or fries have more carbohydrates?
By weight, both cornmeal and fries are high in carbohydrates. cornmeal has 80% more carbohydrates than fry - cornmeal has 72.9g of carbs for 100g and fry has 41.4g of carbohydrates.
Does cornmeal or fries contain more potassium?
Both cornmeal and fries are high in potassium. Fry has 80% more potassium than cornmeal - cornmeal has 322mg of potassium in 100 grams and fry has 579mg of potassium.