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Almonds vs. Cornmeal — In-Depth Nutrition Comparison

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Summary of differences between Almonds and Cornmeal

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

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

Infographic

Almonds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Contains more MagnesiumMagnesium +743.8%
Contains more CalciumCalcium +8866.7%
Contains more PotassiumPotassium +416.2%
Contains more CopperCopper +1256.6%
Contains more ZincZinc +372.7%
Contains more PhosphorusPhosphorus +385.9%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +1152.3%
Contains more IronIron +17.5%
Contains more SeleniumSelenium +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.12% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 13% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
Contains more Vitamin EVitamin E +21258.3%
Contains more Vitamin B2Vitamin B2 +197.9%
Contains more Vitamin B5Vitamin B5 +96.3%
Contains more CholineCholine +505.8%
Contains more Vitamin AVitamin A +10600%
Contains more Vitamin B1Vitamin B1 +168.8%
Contains more Vitamin B3Vitamin B3 +37.3%
Contains more Vitamin B6Vitamin B6 +32.8%
Contains more FolateFolate +375%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +197.5%
Contains more FatsFats +2753.1%
Contains more OtherOther +480.4%
Contains more CarbsCarbs +268.7%
Contains more WaterWater +153.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated Fat: Sat. Fat 3.802 g
Monounsaturated Fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
15% 27% 58%
Saturated Fat: Sat. Fat 0.22 g
Monounsaturated Fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
Contains more Mono. FatMonounsaturated Fat +7990%
Contains more Poly. FatPolyunsaturated fat +1389%
Contains less Sat. FatSaturated Fat -94.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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 SucroseSucrose +480.9%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +10080.6%
Contains more GlucoseGlucose +229.4%
Contains more FructoseFructose +54.5%
Contains more MaltoseMaltose +375%
~equal in Lactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almonds 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 Almonds Cornmeal Opinion
Calories 579kcal 370kcal Almonds
Protein 21.15g 7.11g Almonds
Fats 49.93g 1.75g Almonds
Net carbs 9.05g 75.55g Cornmeal
Carbs 21.55g 79.45g Cornmeal
Magnesium 270mg 32mg Almonds
Calcium 269mg 3mg Almonds
Potassium 733mg 142mg Almonds
Iron 3.71mg 4.36mg Cornmeal
Sugar 4.35g 1.61g Cornmeal
Fiber 12.5g 3.9g Almonds
Copper 1.031mg 0.076mg Almonds
Zinc 3.12mg 0.66mg Almonds
Starch 0.72g 73.3g Cornmeal
Phosphorus 481mg 99mg Almonds
Sodium 1mg 7mg Almonds
Vitamin A 2IU 214IU Cornmeal
Vitamin A 0µg 11µg Cornmeal
Vitamin E 25.63mg 0.12mg Almonds
Manganese 2.179mg 0.174mg Almonds
Selenium 4.1µg 10.5µg Cornmeal
Vitamin B1 0.205mg 0.551mg Cornmeal
Vitamin B2 1.138mg 0.382mg Almonds
Vitamin B3 3.618mg 4.968mg Cornmeal
Vitamin B5 0.471mg 0.24mg Almonds
Vitamin B6 0.137mg 0.182mg Cornmeal
Folate 44µg 209µg Cornmeal
Trans Fat 0.015g 0g Cornmeal
Choline 52.1mg 8.6mg Almonds
Saturated Fat 3.802g 0.22g Cornmeal
Monounsaturated Fat 31.551g 0.39g Almonds
Polyunsaturated fat 12.329g 0.828g Almonds
Tryptophan 0.211mg 0.038mg Almonds
Threonine 0.601mg 0.172mg Almonds
Isoleucine 0.751mg 0.242mg Almonds
Leucine 1.473mg 1.006mg Almonds
Lysine 0.568mg 0.105mg Almonds
Methionine 0.157mg 0.162mg Cornmeal
Phenylalanine 1.132mg 0.366mg Almonds
Valine 0.855mg 0.337mg Almonds
Histidine 0.539mg 0.172mg Almonds
Fructose 0.11g 0.17g Cornmeal
Omega-3 - ALA 0.003g Almonds
Omega-6 - Eicosadienoic acid 0.002g 0g Almonds
Omega-6 - Linoleic acid 12.32g Almonds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds Cornmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
78%
Almonds
42%
Cornmeal
Minerals Daily Need Coverage Score
142%
Almonds
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?
Almonds
Almonds contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 68)
Which food is richer in minerals?
Almonds
Almonds 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. Almonds - 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.