Cornmeal vs. Mango Juice
Nutrition comparison of Cornmeal and Mango Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
mango juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and mango juice:
- Cornmeal has 6.9 times less sugar than mango juice.
- 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.
- Mango juice has 73.5 times less saturated fat than cornmeal.
- Mango juice is a great source of Vitamin C.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Mango Juice (Mango nectar, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cornmeal is high in calories and mango juice has 87% less calories than cornmeal - mango juice has 51 calories per 100 grams and cornmeal has 384 calories.
For macronutrient ratios, cornmeal is heavier in protein, much lighter in carbs and heavier in fat compared to mango juice per calorie. Cornmeal has a macronutrient ratio of 10:76:14 and for mango juice, 1:98:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Mango Juice | |
|---|---|---|
| Protein | 10% | 1% |
| Carbohydrates | 76% | 98% |
| Fat | 14% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Cornmeal is high in carbohydrates and mango juice has 82% less carbohydrates than cornmeal - mango juice has 13.1g of total carbs per 100 grams and cornmeal has 72.9g of carbohydrates.
The carbs in mango juice are made of 98% sugar and 2% dietary fiber, whereas the carbs in cornmeal comprise of 85% starch, 13% dietary fiber and 2% sugar.
dietary fiber
Cornmeal is an excellent source of dietary fiber and it has 30 times more dietary fiber than mango juice - mango juice has 0.3g of dietary fiber per 100 grams and cornmeal has 9.4g of dietary fiber.
sugar
Cornmeal has 6.9 times less sugar than mango juice - mango juice has 12.5g of sugar per 100 grams and cornmeal has 1.6g of sugar.
Protein
protein
Cornmeal is a great source of protein and it has 88 times more protein than mango juice - mango juice has 0.11g of protein per 100 grams and cornmeal has 9.9g of protein.
Fat
saturated fat
Mango juice has 73.5 times less saturated fat than cornmeal - mango juice has 0.01g of saturated fat per 100 grams and cornmeal has 1g of saturated fat.
Vitamins
Vitamin C
Mango juice is a great source of Vitamin C and it has more Vitamin C than cornmeal - mango juice has 15.2mg of Vitamin C per 100 grams and cornmeal does not contain significant amounts.
Vitamin A
Mango juice has more Vitamin A than cornmeal - mango juice has 35ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.
Vitamin E
Mango juice and cornmeal contain similar amounts of Vitamin E - mango juice has 0.21mg of Vitamin E per 100 grams and cornmeal has 0.37mg of Vitamin E.
Vitamin K
Mango juice and cornmeal contain similar amounts of Vitamin K - mango juice has 0.8ug of Vitamin K per 100 grams and cornmeal has 0.2ug of Vitamin K.
The B Vitamins
Cornmeal has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cornmeal | Mango Juice | |
|---|---|---|
| Thiamin | 0.3 MG | 0.003 MG |
| Riboflavin | 0.093 MG | 0.003 MG |
| Niacin | 2.47 MG | 0.08 MG |
| Pantothenic acid | 0.595 MG | 0.07 MG |
| Vitamin B6 | 0.59 MG | 0.015 MG |
| Folate | 34 UG | 7 UG |
Minerals
calcium
Mango juice has 183% more calcium than cornmeal - mango juice has 17mg of calcium per 100 grams and cornmeal has 6mg of calcium.
iron
Cornmeal is a great source of iron and it has 731% more iron than mango juice - mango juice has 0.36mg of iron per 100 grams and cornmeal has 3mg of iron.
potassium
Cornmeal is an excellent source of potassium and it has 12 times more potassium than mango juice - mango juice has 24mg of potassium per 100 grams and cornmeal has 322mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cornmeal has more alpha linoleic acid (ALA) than mango juice per 100 grams.
| Cornmeal | Mango Juice | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.008 G |
| Total | 0.06 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, cornmeal has more linoleic acid than mango juice per 100 grams.
| Cornmeal | Mango Juice | |
|---|---|---|
| other omega 6 | 0.033 G | ~ |
| linoleic acid | 2.292 G | 0.003 G |
| Total | 2.325 G | 0.003 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 Mango Juice (Mango nectar, canned) .
Cornmeal g
()
|
Daily Values (%) |
Mango Juice 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 mango juice or cornmeal contain more calories in 100 grams?Cornmeal is high in calories and mango juice has 90% less calories than cornmeal - mango juice has 51 calories in 100g and cornmeal has 384 calories.
Does mango juice or cornmeal have more carbohydrates?
By weight, cornmeal is high in carbohydrates and mango juice has 80% fewer carbohydrates than cornmeal - mango juice has 13.1g of carbs for 100g and cornmeal has 72.9g of carbohydrates. the carbs in mango juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in cornmeal comprise of 90% starch, 10% dietary fiber and 0% sugar.
Does mango juice or cornmeal contain more potassium?
Cornmeal is a rich source of potassium and it has 12 times more potassium than mango juice - mango juice has 24mg of potassium in 100 grams and cornmeal has 322mg of potassium.