Cornmeal vs. Yellow Corn

Nutrition comparison of Cornmeal and Cooked Yellow Corn


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cornmeal versus cooked yellow corn (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in cornmeal and yellow corn:

  • Both cornmeal and yellow corn are high in dietary fiber and potassium.
  • Cornmeal has more thiamin and Vitamin B6.
  • Cornmeal is a great source of iron and protein.
Detailed nutritional comparison of cornmeal and yellow corn is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Cornmeal src
Image of Yellow Corn src

Calories and Carbs

calories

Cornmeal is high in calories and yellow corn has 75% less calories than cornmeal - cornmeal has 384 calories per 100 grams and yellow corn has 96 calories.

For macronutrient ratios, cornmeal is similar to yellow corn for protein, carbs and fat. Cornmeal has a macronutrient ratio of 10:76:14 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cornmeal Yellow Corn
Protein 10% 12%
Carbohydrates 76% 76%
Fat 14% 12%
Alcohol ~ ~

carbohydrates

Cornmeal is high in carbohydrates and yellow corn has 71% less carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and yellow corn has 21g of carbohydrates.

dietary fiber

Both cornmeal and yellow corn are high in dietary fiber. Cornmeal has 292% more dietary fiber than yellow corn - cornmeal has 9.4g of dietary fiber per 100 grams and yellow corn has 2.4g of dietary fiber.

sugar

Cornmeal and yellow corn contain similar amounts of sugar - cornmeal has 1.6g of sugar per 100 grams and yellow corn has 4.5g of sugar.

Protein

protein

Cornmeal is a great source of protein and it has 189% more protein than yellow corn - cornmeal has 9.9g of protein per 100 grams and yellow corn has 3.4g of protein.

Fat

saturated fat

Cornmeal and yellow corn contain similar amounts of saturated fat - cornmeal has 1g of saturated fat per 100 grams and yellow corn has 0.2g of saturated fat.

Vitamins

Vitamin C

Yellow corn has more Vitamin C than cornmeal - yellow corn has 5.5mg of Vitamin C per 100 grams and cornmeal does not contain significant amounts.

Vitamin A

Yellow corn has more Vitamin A than cornmeal - yellow corn has 13ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.

Vitamin E

Cornmeal and yellow corn contain similar amounts of Vitamin E - cornmeal has 0.37mg of Vitamin E per 100 grams and yellow corn has 0.09mg of Vitamin E.

Vitamin K

Cornmeal and yellow corn contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and yellow corn has 0.4ug of Vitamin K.

The B Vitamins

Cornmeal has more thiamin and Vitamin B6. Both cornmeal and yellow corn contain significant amounts of riboflavin, niacin, pantothenic acid and folate.

Cornmeal Yellow Corn
Thiamin 0.3 MG 0.093 MG
Riboflavin 0.093 MG 0.057 MG
Niacin 2.47 MG 1.683 MG
Pantothenic acid 0.595 MG 0.792 MG
Vitamin B6 0.59 MG 0.139 MG
Folate 34 UG 23 UG

Minerals

calcium

Cornmeal and yellow corn contain similar amounts of calcium - cornmeal has 6mg of calcium per 100 grams and yellow corn has 3mg of calcium.

iron

Cornmeal is a great source of iron and it has 564% more iron than yellow corn - cornmeal has 3mg of iron per 100 grams and yellow corn has 0.45mg of iron.

potassium

Both cornmeal and yellow corn are high in potassium. Cornmeal has 48% more potassium than yellow corn - cornmeal has 322mg of potassium per 100 grams and yellow corn has 218mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, cornmeal has more alpha linoleic acid (ALA) than yellow corn per 100 grams.

Cornmeal Yellow Corn
alpha linoleic acid 0.06 G 0.018 G
Total 0.06 G 0.018 G

omega 6s

Comparing omega-6 fatty acids, cornmeal has more linoleic acid than yellow corn per 100 grams.

Cornmeal Yellow Corn
other omega 6 0.033 G ~
linoleic acid 2.292 G 0.586 G
Total 2.325 G 0.586 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 Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .

Cornmeal 120g

( cup )
Daily Values (%)

Cooked Yellow Corn 89g

( ear small )
461KCAL 23%
442% calories
85KCAL 4%
87G 35%
358% carbohydrates
19G 8%
11G 45%
424% dietary fiber
2.1G 9%
1.9G sugar 111% 4G
7.1G 11%
446% total fat
1.3G 2%
1.3G 7%
622% saturated fat
0.18G 1%
2.6G 688% monounsaturated fat 0.33G
2.8G 418% polyunsaturated fat 0.54G
4.8MG 0.3%
439% sodium
0.89MG 0.1%
Vitamins and Minerals
Vitamin A >999%
12UG 2%
Vitamin C >999%
4.9MG 7%
7.2MG 1%
167% calcium
2.7MG 0.3%
3.6MG 20%
800% iron
0.4MG 2%
128MG 41%
457% magnesium
23MG 8%
386MG 17%
99% potassium
194MG 8%
0.36MG 33%
350% thiamin (Vit B1)
0.08MG 8%
0.11MG 10%
120% riboflavin (Vit B2)
0.05MG 5%
3MG 21%
100% niacin (Vit B3)
1.5MG 11%
0.71MG 55%
491% Vitamin B6
0.12MG 10%
0.71MG 14%
1% pantothenic acid (Vit B5)
0.7MG 14%
41UG 10%
105% folate (Vit B9)
20UG 5%
0.44MG 3%
449% Vitamin E
0.08MG 1%
0.24UG 0.3%
Vitamin K 50%
0.36UG 0.4%
12G 24%
300% protein
3G 6%
choline >999%
26MG 6%
0.29MG 24%
623% copper
0.04MG 4%
0.77MG 43%
413% manganese
0.15MG 8%
270MG 39%
291% phosphorus
69MG 10%
7.2UG 13%
>999% selenium
0.18UG 0.3%
3.7MG 47%
573% zinc
0.55MG 7%
12G Water 442% 65G
74G >999% Starch 6.4G


NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does cornmeal or yellow corn contain more calories in 100 grams?
Cornmeal is high in calories and yellow corn has 80% less calories than cornmeal - cornmeal has 384 calories in 100g and yellow corn has 96 calories.

Does cornmeal or yellow corn have more carbohydrates?
By weight, cornmeal is high in carbohydrates and yellow corn has 70% fewer carbohydrates than cornmeal - cornmeal has 72.9g of carbs for 100g and yellow corn has 21g of carbohydrates.

Does cornmeal or yellow corn contain more potassium?
Both cornmeal and yellow corn are high in potassium. Cornmeal has 50% more potassium than yellow corn - cornmeal has 322mg of potassium in 100 grams and yellow corn has 218mg of potassium.