Cornmeal vs. Soy Flour
Nutrition comparison of Cornmeal and Soy Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
soy flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and soy flour:
- Both cornmeal and soy flour are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Cornmeal has 4.9 times less sugar than soy flour.
- Soy flour has more thiamin, riboflavin, pantothenic acid and folate.
- Soy flour is an excellent source of calcium.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cornmeal and soy flour are high in calories. Cornmeal is very similar to soy flour for calories - cornmeal has 384 calories per 100 grams and soy flour has 372 calories.
For macronutrient ratios, cornmeal is much lighter in protein, much heavier in carbs and lighter in fat compared to soy flour per calorie. Cornmeal has a macronutrient ratio of 10:76:14 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Soy Flour | |
|---|---|---|
| Protein | 10% | 50% |
| Carbohydrates | 76% | 31% |
| Fat | 14% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Both cornmeal and soy flour are high in carbohydrates. Cornmeal has 138% more carbohydrates than soy flour - cornmeal has 72.9g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.
The carbs in cornmeal are made of 85% starch, 13% dietary fiber and 2% sugar, whereas the carbs in soy flour comprise of 52% dietary fiber, 31% sugar and 17% starch.
dietary fiber
Both cornmeal and soy flour are high in dietary fiber. Soy flour has 70% more dietary fiber than cornmeal - cornmeal has 9.4g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.
sugar
Cornmeal has 4.9 times less sugar than soy flour - cornmeal has 1.6g of sugar per 100 grams and soy flour has 9.3g of sugar.
Protein
protein
Both cornmeal and soy flour are high in protein. Soy flour has 406% more protein than cornmeal - cornmeal has 9.9g of protein per 100 grams and soy flour has 49.8g of protein.
Fat
saturated fat
Cornmeal and soy flour contain similar amounts of saturated fat - cornmeal has 1g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.
Vitamins
Vitamin A
Soy flour and cornmeal contain similar amounts of Vitamin A - soy flour has 2ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.
Vitamin E
Cornmeal and soy flour contain similar amounts of Vitamin E - cornmeal has 0.37mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.
Vitamin K
Cornmeal and soy flour contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and soy flour has 3.9ug of Vitamin K.
The B Vitamins
Soy flour has more thiamin, riboflavin, pantothenic acid and folate. Both cornmeal and soy flour contain significant amounts of niacin and Vitamin B6.
| Cornmeal | Soy Flour | |
|---|---|---|
| Thiamin | 0.3 MG | 1.088 MG |
| Riboflavin | 0.093 MG | 0.28 MG |
| Niacin | 2.47 MG | 2.95 MG |
| Pantothenic acid | 0.595 MG | 1.55 MG |
| Vitamin B6 | 0.59 MG | 1.05 MG |
| Folate | 34 UG | 289 UG |
Minerals
calcium
Soy flour is an excellent source of calcium and it has 46 times more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and soy flour has 285mg of calcium.
iron
Both cornmeal and soy flour are high in iron. Soy flour has 174% more iron than cornmeal - cornmeal has 3mg of iron per 100 grams and soy flour has 8.2mg of iron.
potassium
Both cornmeal and soy flour are high in potassium. Soy flour has 549% more potassium than cornmeal - cornmeal has 322mg of potassium per 100 grams and soy flour has 2090mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than cornmeal per 100 grams.
| Cornmeal | Soy Flour | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.555 G |
| Total | 0.06 G | 0.555 G |
omega 6s
Comparing omega-6 fatty acids, both cornmeal and soy flour contain significant amounts of linoleic acid.
| Cornmeal | Soy Flour | |
|---|---|---|
| other omega 6 | 0.033 G | 0.025 G |
| linoleic acid | 2.292 G | 3.66 G |
| Total | 2.325 G | 3.685 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 (%) |
Soy Flour 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 soy flour contain more calories in 100 grams?Both cornmeal and soy flour are high in calories. Cornmeal is quite similar to soy flour for calories - cornmeal has 384 calories in 100g and soy flour has 372 calories.
Is cornmeal or soy flour better for protein?
Both cornmeal and soy flour are high in protein. Soy flour has 410% more protein than cornmeal - cornmeal has 9.9g of protein per 100 grams and soy flour has 49.8g of protein.
Does cornmeal or soy flour have more carbohydrates?
By weight, both cornmeal and soy flour are high in carbohydrates. cornmeal has 140% more carbohydrates than soy flour - cornmeal has 72.9g of carbs for 100g and soy flour has 30.6g of carbohydrates. the carbs in cornmeal are made of 90% starch, 10% dietary fiber and 0% sugar, whereas the carbs in soy flour comprise of 50% dietary fiber, 30% sugar and 20% starch.
Does cornmeal or soy flour contain more calcium?
Soy flour is a rich source of calcium and it has 46 times more calcium than cornmeal - cornmeal has 6mg of calcium in 100 grams and soy flour has 285mg of calcium.
Does cornmeal or soy flour contain more iron?
Both cornmeal and soy flour are high in iron. Soy flour has 170% more iron than cornmeal - cornmeal has 3mg of iron in 100 grams and soy flour has 8.2mg of iron.
Does cornmeal or soy flour contain more potassium?
Both cornmeal and soy flour are high in potassium. Soy flour has 550% more potassium than cornmeal - cornmeal has 322mg of potassium in 100 grams and soy flour has 2090mg of potassium.