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  6. Almond vs. Cornmeal

Almond vs. Cornmeal — In-Depth Nutrition Comparison

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Summary of differences between Almond and Cornmeal

  • Almond has more Vitamin E , Copper, Manganese, Vitamin B2, Magnesium, Phosphorus, Fiber, and Calcium, while Cornmeal has more Folate, and Vitamin B1.
  • Almond covers your daily need of Vitamin E 170% more than Cornmeal.
  • Almond contains 90 times more Calcium than Cornmeal. While Almond contains 269mg of Calcium, Cornmeal contains only 3mg.

These are the specific foods used in this comparison Nuts, almonds and Cornmeal, degermed, enriched, yellow.

Infographic

Almond vs Cornmeal infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Almond
Almond
8
:
2
Cornmeal
Cornmeal
Contains more Calcium +8866.7%
Contains more Magnesium +743.8%
Contains more Phosphorus +385.9%
Contains more Potassium +416.2%
Contains less Sodium -85.7%
Contains more Zinc +372.7%
Contains more Copper +1256.6%
Contains more Manganese +1152.3%
Contains more Iron +17.5%
Contains more Selenium +156.1%
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Cornmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Contains more Calcium +8866.7%
Contains more Magnesium +743.8%
Contains more Phosphorus +385.9%
Contains more Potassium +416.2%
Contains less Sodium -85.7%
Contains more Zinc +372.7%
Contains more Copper +1256.6%
Contains more Manganese +1152.3%
Contains more Iron +17.5%
Contains more Selenium +156.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Almond
Almond
3
:
5
Cornmeal
Cornmeal
Contains more Vitamin E +21258.3%
Contains more Vitamin B2 +197.9%
Contains more Vitamin B5 +96.3%
Contains more Vitamin A +10600%
Contains more Vitamin B1 +168.8%
Contains more Vitamin B3 +37.3%
Contains more Vitamin B6 +32.8%
Contains more Folate +375%
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Cornmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
Contains more Vitamin E +21258.3%
Contains more Vitamin B2 +197.9%
Contains more Vitamin B5 +96.3%
Contains more Vitamin A +10600%
Contains more Vitamin B1 +168.8%
Contains more Vitamin B3 +37.3%
Contains more Vitamin B6 +32.8%
Contains more Folate +375%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
Almond
3
:
2
Cornmeal
Cornmeal
Contains more Protein +197.5%
Contains more Fats +2753.1%
Contains more Other +480.4%
Contains more Carbs +268.7%
Contains more Water +153.5%
Almond
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Cornmeal
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more Protein +197.5%
Contains more Fats +2753.1%
Contains more Other +480.4%
Contains more Carbs +268.7%
Contains more Water +153.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
Almond
2
:
1
Cornmeal
Cornmeal
Contains more Monounsaturated Fat +7990%
Contains more Polyunsaturated fat +1389%
Contains less Saturated Fat -94.2%
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Cornmeal
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Contains more Monounsaturated Fat +7990%
Contains more Polyunsaturated fat +1389%
Contains less Saturated Fat -94.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Almond
Almond
2
:
4
Cornmeal
Cornmeal
Contains more Sucrose +480.9%
Contains more Galactose +∞%
Contains more Starch +10080.6%
Contains more Glucose +229.4%
Contains more Fructose +54.5%
Contains more Maltose +375%
Almond
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
Cornmeal
98%
Starch: 73.3 g
Sucrose: 0.68 g
Glucose: 0.56 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0 g
Contains more Sucrose +480.9%
Contains more Galactose +∞%
Contains more Starch +10080.6%
Contains more Glucose +229.4%
Contains more Fructose +54.5%
Contains more Maltose +375%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond Cornmeal
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond Cornmeal Opinion
Net carbs 9.05g 75.55g Cornmeal
Protein 21.15g 7.11g Almond
Fats 49.93g 1.75g Almond
Carbs 21.55g 79.45g Cornmeal
Calories 579kcal 370kcal Almond
Starch 0.72g 73.3g Cornmeal
Fructose 0.11g 0.17g Cornmeal
Sugar 4.35g 1.61g Cornmeal
Fiber 12.5g 3.9g Almond
Calcium 269mg 3mg Almond
Iron 3.71mg 4.36mg Cornmeal
Magnesium 270mg 32mg Almond
Phosphorus 481mg 99mg Almond
Potassium 733mg 142mg Almond
Sodium 1mg 7mg Almond
Zinc 3.12mg 0.66mg Almond
Copper 1.031mg 0.076mg Almond
Manganese 2.179mg 0.174mg Almond
Selenium 4.1µg 10.5µg Cornmeal
Vitamin A 2IU 214IU Cornmeal
Vitamin A RAE 0µg 11µg Cornmeal
Vitamin E 25.63mg 0.12mg Almond
Vitamin B1 0.205mg 0.551mg Cornmeal
Vitamin B2 1.138mg 0.382mg Almond
Vitamin B3 3.618mg 4.968mg Cornmeal
Vitamin B5 0.471mg 0.24mg Almond
Vitamin B6 0.137mg 0.182mg Cornmeal
Folate 44µg 209µg Cornmeal
Tryptophan 0.211mg 0.038mg Almond
Threonine 0.601mg 0.172mg Almond
Isoleucine 0.751mg 0.242mg Almond
Leucine 1.473mg 1.006mg Almond
Lysine 0.568mg 0.105mg Almond
Methionine 0.157mg 0.162mg Cornmeal
Phenylalanine 1.132mg 0.366mg Almond
Valine 0.855mg 0.337mg Almond
Histidine 0.539mg 0.172mg Almond
Trans Fat 0.015g 0g Cornmeal
Saturated Fat 3.802g 0.22g Cornmeal
Monounsaturated Fat 31.551g 0.39g Almond
Polyunsaturated fat 12.329g 0.828g Almond
Omega-6 - Eicosadienoic acid 0.002g 0g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Cornmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
82%
Almond
46%
Cornmeal
Minerals Daily Need Coverage Score
142%
Almond
37%
Cornmeal

Comparison summary

Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 2.74g)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 3.582g)
Which food is cheaper?
Cornmeal
Cornmeal is cheaper (difference - $1)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 68)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.