Cornmeal vs. Iceberg Lettuce
Nutrition comparison of Cornmeal and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and iceberg lettuce:
- Cornmeal has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Cornmeal is a great source of iron and protein.
- Cornmeal is an excellent source of dietary fiber and potassium.
- Iceberg lettuce has 56.9 times less saturated fat than cornmeal.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cornmeal is high in calories and iceberg lettuce has 96% less calories than cornmeal - cornmeal has 384 calories per 100 grams and iceberg lettuce has 14 calories.
For macronutrient ratios, cornmeal is lighter in protein, heavier in carbs and heavier in fat compared to iceberg lettuce per calorie. Cornmeal has a macronutrient ratio of 10:76:14 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Iceberg Lettuce | |
|---|---|---|
| Protein | 10% | 21% |
| Carbohydrates | 76% | 72% |
| Fat | 14% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Cornmeal is high in carbohydrates and iceberg lettuce has 96% less carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and iceberg lettuce has 3g of carbohydrates.
The carbs in cornmeal are made of 85% starch, 13% dietary fiber and 2% sugar, whereas the carbs in iceberg lettuce comprise of 62% sugar and 38% dietary fiber.
dietary fiber
Cornmeal is an excellent source of dietary fiber and it has 683% more dietary fiber than iceberg lettuce - cornmeal has 9.4g of dietary fiber per 100 grams and iceberg lettuce has 1.2g of dietary fiber.
sugar
Cornmeal and iceberg lettuce contain similar amounts of sugar - cornmeal has 1.6g of sugar per 100 grams and iceberg lettuce has 2g of sugar.
Protein
protein
Cornmeal is a great source of protein and it has 994% more protein than iceberg lettuce - cornmeal has 9.9g of protein per 100 grams and iceberg lettuce has 0.9g of protein.
Fat
saturated fat
Iceberg lettuce has 56.9 times less saturated fat than cornmeal - cornmeal has 1g of saturated fat per 100 grams and iceberg lettuce has 0.02g of saturated fat.
Vitamins
Vitamin C
Iceberg lettuce has more Vitamin C than cornmeal - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and cornmeal does not contain significant amounts.
Vitamin A
Iceberg lettuce has more Vitamin A than cornmeal - iceberg lettuce has 25ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.
Vitamin E
Cornmeal and iceberg lettuce contain similar amounts of Vitamin E - cornmeal has 0.37mg of Vitamin E per 100 grams and iceberg lettuce has 0.18mg of Vitamin E.
Vitamin K
Iceberg lettuce has 119 times more Vitamin K than cornmeal - cornmeal has 0.2ug of Vitamin K per 100 grams and iceberg lettuce has 24.1ug of Vitamin K.
The B Vitamins
Cornmeal has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both cornmeal and iceberg lettuce contain significant amounts of folate.
| Cornmeal | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.3 MG | 0.041 MG |
| Riboflavin | 0.093 MG | 0.025 MG |
| Niacin | 2.47 MG | 0.123 MG |
| Pantothenic acid | 0.595 MG | 0.091 MG |
| Vitamin B6 | 0.59 MG | 0.042 MG |
| Folate | 34 UG | 29 UG |
Minerals
calcium
Iceberg lettuce has 200% more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and iceberg lettuce has 18mg of calcium.
iron
Cornmeal is a great source of iron and it has 629% more iron than iceberg lettuce - cornmeal has 3mg of iron per 100 grams and iceberg lettuce has 0.41mg of iron.
potassium
Cornmeal is an excellent source of potassium and it has 128% more potassium than iceberg lettuce - cornmeal has 322mg of potassium per 100 grams and iceberg lettuce has 141mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cornmeal and iceberg lettuce contain significant amounts of alpha linoleic acid (ALA).
| Cornmeal | Iceberg Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.052 G |
| Total | 0.06 G | 0.052 G |
omega 6s
Comparing omega-6 fatty acids, cornmeal has more linoleic acid than iceberg lettuce per 100 grams.
| Cornmeal | Iceberg Lettuce | |
|---|---|---|
| other omega 6 | 0.033 G | ~ |
| linoleic acid | 2.292 G | 0.021 G |
| Total | 2.325 G | 0.021 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 Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Cornmeal g
()
|
Daily Values (%) |
Iceberg Lettuce 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 iceberg lettuce contain more calories in 100 grams?Cornmeal is high in calories and iceberg lettuce has 100% less calories than cornmeal - cornmeal has 384 calories in 100g and iceberg lettuce has 14 calories.
Does cornmeal or iceberg lettuce have more carbohydrates?
By weight, cornmeal is high in carbohydrates and iceberg lettuce has 100% fewer carbohydrates than cornmeal - cornmeal has 72.9g of carbs for 100g and iceberg lettuce has 3g of carbohydrates. the carbs in cornmeal are made of 90% starch, 10% dietary fiber and 0% sugar, whereas the carbs in iceberg lettuce comprise of 60% sugar and 40% dietary fiber.
Does cornmeal or iceberg lettuce contain more potassium?
Cornmeal is a rich source of potassium and it has 130% more potassium than iceberg lettuce - cornmeal has 322mg of potassium in 100 grams and iceberg lettuce has 141mg of potassium.