Cornmeal vs. Watermelon
Nutrition comparison of Cornmeal and Watermelon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
watermelon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and watermelon:
- Cornmeal has 75% less sugar than watermelon.
- 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.
- Watermelon has 64.1 times less saturated fat than cornmeal.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cornmeal is high in calories and watermelon has 92% less calories than cornmeal - watermelon has 30 calories per 100 grams and cornmeal has 384 calories.
For macronutrient ratios, cornmeal is lighter in carbs, heavier in fat and similar to watermelon for protein. Cornmeal has a macronutrient ratio of 10:76:14 and for watermelon, 7:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Watermelon | |
|---|---|---|
| Protein | 10% | 7% |
| Carbohydrates | 76% | 90% |
| Fat | 14% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Cornmeal is high in carbohydrates and watermelon has 90% less carbohydrates than cornmeal - watermelon has 7.6g of total carbs per 100 grams and cornmeal has 72.9g of carbohydrates.
The carbs in watermelon are made of 94% sugar and 6% 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 22 times more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and cornmeal has 9.4g of dietary fiber.
sugar
Cornmeal has 75% less sugar than watermelon - watermelon has 6.2g of sugar per 100 grams and cornmeal has 1.6g of sugar.
Protein
protein
Cornmeal is a great source of protein and it has 15 times more protein than watermelon - watermelon has 0.61g of protein per 100 grams and cornmeal has 9.9g of protein.
Fat
saturated fat
Watermelon has 64.1 times less saturated fat than cornmeal - watermelon has 0.02g of saturated fat per 100 grams and cornmeal has 1g of saturated fat.
Vitamins
Vitamin C
Watermelon has more Vitamin C than cornmeal - watermelon has 8.1mg of Vitamin C per 100 grams and cornmeal does not contain significant amounts.
Vitamin A
Watermelon has more Vitamin A than cornmeal - watermelon has 28ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.
Vitamin E
Watermelon and cornmeal contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and cornmeal has 0.37mg of Vitamin E.
Vitamin K
Watermelon and cornmeal contain similar amounts of Vitamin K - watermelon has 0.1ug 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 | Watermelon | |
|---|---|---|
| Thiamin | 0.3 MG | 0.033 MG |
| Riboflavin | 0.093 MG | 0.021 MG |
| Niacin | 2.47 MG | 0.178 MG |
| Pantothenic acid | 0.595 MG | 0.221 MG |
| Vitamin B6 | 0.59 MG | 0.045 MG |
| Folate | 34 UG | 3 UG |
Minerals
calcium
Watermelon and cornmeal contain similar amounts of calcium - watermelon has 7mg of calcium per 100 grams and cornmeal has 6mg of calcium.
iron
Cornmeal is a great source of iron and it has 11 times more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and cornmeal has 3mg of iron.
potassium
Cornmeal is an excellent source of potassium and it has 188% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and cornmeal has 322mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cornmeal has more linoleic acid than watermelon per 100 grams.
| Cornmeal | Watermelon | |
|---|---|---|
| other omega 6 | 0.033 G | ~ |
| linoleic acid | 2.292 G | 0.05 G |
| Total | 2.325 G | 0.05 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 Watermelon (Watermelon, raw) .
Cornmeal g
()
|
Daily Values (%) |
Watermelon 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 watermelon or cornmeal contain more calories in 100 grams?Cornmeal is high in calories and watermelon has 90% less calories than cornmeal - watermelon has 30 calories in 100g and cornmeal has 384 calories.
Does watermelon or cornmeal have more carbohydrates?
By weight, cornmeal is high in carbohydrates and watermelon has 90% fewer carbohydrates than cornmeal - watermelon has 7.6g of carbs for 100g and cornmeal has 72.9g of carbohydrates. the carbs in watermelon are made of 90% sugar and 10% dietary fiber, whereas the carbs in cornmeal comprise of 90% starch, 10% dietary fiber and 0% sugar.
Does watermelon or cornmeal contain more potassium?
Cornmeal is a rich source of potassium and it has 190% more potassium than watermelon - watermelon has 112mg of potassium in 100 grams and cornmeal has 322mg of potassium.