Cornmeal vs. Lotus Seeds
Nutrition comparison of Cornmeal and Lotus Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
lotus seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and lotus seeds:
- Both cornmeal and lotus seeds are high in calories, carbohydrates, iron, potassium and protein.
- Cornmeal is an excellent source of dietary fiber.
- Lotus seed has more thiamin and folate.
- Lotus seed is an excellent source of calcium.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Lotus Seeds (Seeds, lotus seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cornmeal and lotus seeds are high in calories. Cornmeal has 16% more calories than lotus seed - cornmeal has 384 calories per 100 grams and lotus seed has 332 calories.
For macronutrient ratios, cornmeal is lighter in protein, heavier in fat and similar to lotus seeds for carbs. Cornmeal has a macronutrient ratio of 10:76:14 and for lotus seeds, 18:77:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Lotus Seeds | |
|---|---|---|
| Protein | 10% | 18% |
| Carbohydrates | 76% | 77% |
| Fat | 14% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Both cornmeal and lotus seeds are high in carbohydrates. Cornmeal has 13% more carbohydrates than lotus seed - cornmeal has 72.9g of total carbs per 100 grams and lotus seed has 64.5g of carbohydrates.
dietary fiber
Cornmeal is an excellent source of dietary fiber and it has more dietary fiber than lotus seed - cornmeal has 9.4g of dietary fiber per 100 grams and lotus seed does not contain significant amounts.
sugar
Lotus seed has less sugar than cornmeal - cornmeal has 1.6g of sugar per 100 grams and lotus seed does not contain significant amounts.
Protein
protein
Both cornmeal and lotus seeds are high in protein. Lotus seed has 56% more protein than cornmeal - cornmeal has 9.9g of protein per 100 grams and lotus seed has 15.4g of protein.
Fat
saturated fat
Cornmeal and lotus seeds contain similar amounts of saturated fat - cornmeal has 1g of saturated fat per 100 grams and lotus seed has 0.33g of saturated fat.
Vitamins
Vitamin A
Lotus seeds and cornmeal contain similar amounts of Vitamin A - lotus seed has 3ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.
Vitamin E
Cornmeal has more Vitamin E than lotus seed - cornmeal has 0.37mg of Vitamin E per 100 grams and lotus seed does not contain significant amounts.
Vitamin K
Cornmeal and lotus seeds contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and lotus seed does not contain significant amounts.
The B Vitamins
Lotus seed has more thiamin and folate. Both cornmeal and lotus seeds contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Cornmeal | Lotus Seeds | |
|---|---|---|
| Thiamin | 0.3 MG | 0.64 MG |
| Riboflavin | 0.093 MG | 0.15 MG |
| Niacin | 2.47 MG | 1.6 MG |
| Pantothenic acid | 0.595 MG | 0.851 MG |
| Vitamin B6 | 0.59 MG | 0.629 MG |
| Folate | 34 UG | 104 UG |
Minerals
calcium
Lotus seed is an excellent source of calcium and it has 26 times more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and lotus seed has 163mg of calcium.
iron
Both cornmeal and lotus seeds are high in iron. Lotus seed has 18% more iron than cornmeal - cornmeal has 3mg of iron per 100 grams and lotus seed has 3.5mg of iron.
potassium
Both cornmeal and lotus seeds are high in potassium. Lotus seed has 325% more potassium than cornmeal - cornmeal has 322mg of potassium per 100 grams and lotus seed has 1368mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cornmeal and lotus seeds contain significant amounts of alpha linoleic acid (ALA).
| Cornmeal | Lotus Seeds | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.102 G |
| Total | 0.06 G | 0.102 G |
omega 6s
Comparing omega-6 fatty acids, cornmeal has more linoleic acid than lotus seed per 100 grams.
| Cornmeal | Lotus Seeds | |
|---|---|---|
| other omega 6 | 0.033 G | ~ |
| linoleic acid | 2.292 G | 1.064 G |
| Total | 2.325 G | 1.064 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 Lotus Seeds (Seeds, lotus seeds, dried) .
Cornmeal g
()
|
Daily Values (%) |
Lotus Seeds 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 lotus seeds contain more calories in 100 grams?Both cornmeal and lotus seeds are high in calories. Cornmeal has 20% more calories than lotus seed - cornmeal has 384 calories in 100g and lotus seed has 332 calories.
Does cornmeal or lotus seeds have more carbohydrates?
By weight, both cornmeal and lotus seeds are high in carbohydrates. cornmeal has 10% more carbohydrates than lotus seed - cornmeal has 72.9g of carbs for 100g and lotus seed has 64.5g of carbohydrates.
Does cornmeal or lotus seeds contain more calcium?
Lotus seed is a rich source of calcium and it has 26 times more calcium than cornmeal - cornmeal has 6mg of calcium in 100 grams and lotus seed has 163mg of calcium.
Does cornmeal or lotus seeds contain more iron?
Both cornmeal and lotus seeds are high in iron. Lotus seed has 20% more iron than cornmeal - cornmeal has 3mg of iron in 100 grams and lotus seed has 3.5mg of iron.
Does cornmeal or lotus seeds contain more potassium?
Both cornmeal and lotus seeds are high in potassium. Lotus seed has 330% more potassium than cornmeal - cornmeal has 322mg of potassium in 100 grams and lotus seed has 1368mg of potassium.