Cornmeal vs. Pecan
Nutrition comparison of Cornmeal and Pecan
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
pecan
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and pecan:
- Both cornmeal and pecan are high in calories, dietary fiber, iron, potassium and protein.
- Pecan has more thiamin, however, cornmeal contains more niacin and Vitamin B6.
- Pecan is an excellent source of calcium.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cornmeal and pecan are high in calories. Pecan has 80% more calories than cornmeal - cornmeal has 384 calories per 100 grams and pecan has 691 calories.
For macronutrient ratios, cornmeal is heavier in protein, much heavier in carbs and much lighter in fat compared to pecan per calorie. Cornmeal has a macronutrient ratio of 10:76:14 and for pecan, 5:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Pecan | |
|---|---|---|
| Protein | 10% | 5% |
| Carbohydrates | 76% | 8% |
| Fat | 14% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Cornmeal is high in carbohydrates and pecan has 81% less carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and pecan has 13.9g of carbohydrates.
The carbs in cornmeal are made of 85% starch, 13% dietary fiber and 2% sugar, whereas the carbs in pecan comprise of 68% dietary fiber, 28% sugar and 3% starch.
dietary fiber
Both cornmeal and pecan are high in dietary fiber. Cornmeal is very similar to cornmeal for dietary fiber - cornmeal has 9.4g of dietary fiber per 100 grams and pecan has 9.6g of dietary fiber.
sugar
Cornmeal and pecan contain similar amounts of sugar - cornmeal has 1.6g of sugar per 100 grams and pecan has 4g of sugar.
Protein
protein
Both cornmeal and pecan are high in protein. Cornmeal has a little more protein (7%) than pecan by weight - cornmeal has 9.9g of protein per 100 grams and pecan has 9.2g of protein.
Fat
saturated fat
Pecan is high in saturated fat and cornmeal has 83% less saturated fat than pecan - cornmeal has 1g of saturated fat per 100 grams and pecan has 6.2g of saturated fat.
Vitamins
Vitamin C
Pecan has more Vitamin C than cornmeal - pecan has 1.1mg of Vitamin C per 100 grams and cornmeal does not contain significant amounts.
Vitamin A
Pecan and cornmeal contain similar amounts of Vitamin A - pecan has 3ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.
Vitamin E
Cornmeal and pecan contain similar amounts of Vitamin E - cornmeal has 0.37mg of Vitamin E per 100 grams and pecan has 1.4mg of Vitamin E.
Vitamin K
Cornmeal and pecan contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and pecan has 3.5ug of Vitamin K.
The B Vitamins
Pecan has more thiamin, however, cornmeal contains more niacin and Vitamin B6. Both cornmeal and pecan contain significant amounts of riboflavin, pantothenic acid and folate.
| Cornmeal | Pecan | |
|---|---|---|
| Thiamin | 0.3 MG | 0.66 MG |
| Riboflavin | 0.093 MG | 0.13 MG |
| Niacin | 2.47 MG | 1.167 MG |
| Pantothenic acid | 0.595 MG | 0.863 MG |
| Vitamin B6 | 0.59 MG | 0.21 MG |
| Folate | 34 UG | 22 UG |
Minerals
calcium
Pecan is an excellent source of calcium and it has 10 times more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and pecan has 70mg of calcium.
iron
Both cornmeal and pecan are high in iron. Cornmeal has 18% more iron than pecan - cornmeal has 3mg of iron per 100 grams and pecan has 2.5mg of iron.
potassium
Both cornmeal and pecan are high in potassium. Pecan has 27% more potassium than cornmeal - cornmeal has 322mg of potassium per 100 grams and pecan has 410mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pecan has more alpha linoleic acid (ALA) than cornmeal per 100 grams.
| Cornmeal | Pecan | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.986 G |
| Total | 0.06 G | 0.986 G |
omega 6s
Comparing omega-6 fatty acids, pecan has more linoleic acid than cornmeal per 100 grams.
| Cornmeal | Pecan | |
|---|---|---|
| other omega 6 | 0.033 G | 0.069 G |
| linoleic acid | 2.292 G | 20.628 G |
| Total | 2.325 G | 20.697 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 (%) |
Pecan 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 pecan contain more calories in 100 grams?Both cornmeal and pecan are high in calories. Pecan has 80% more calories than cornmeal - cornmeal has 384 calories in 100g and pecan has 691 calories.
Does cornmeal or pecan have more carbohydrates?
By weight, cornmeal is high in carbohydrates and pecan has 80% fewer carbohydrates than cornmeal - cornmeal has 72.9g of carbs for 100g and pecan has 13.9g of carbohydrates. the carbs in cornmeal are made of 90% starch, 10% dietary fiber and 0% sugar, whereas the carbs in pecan comprise of 70% dietary fiber, 30% sugar and 0% starch.
Does cornmeal or pecan contain more calcium?
Pecan is a rich source of calcium and it has 10 times more calcium than cornmeal - cornmeal has 6mg of calcium in 100 grams and pecan has 70mg of calcium.
Does cornmeal or pecan contain more iron?
Both cornmeal and pecan are high in iron. Cornmeal has 20% more iron than pecan - cornmeal has 3mg of iron in 100 grams and pecan has 2.5mg of iron.
Does cornmeal or pecan contain more potassium?
Both cornmeal and pecan are high in potassium. Pecan has 30% more potassium than cornmeal - cornmeal has 322mg of potassium in 100 grams and pecan has 410mg of potassium.