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  6. Cornmeal vs. Almond

Cornmeal vs. Almond — In-Depth Nutrition Comparison

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Summary of differences between Cornmeal and Almond

  • Cornmeal has more Folate, and Vitamin B1, while Almond has more Vitamin E , Copper, Manganese, Vitamin B2, Magnesium, Phosphorus, Fiber, and Calcium.
  • Almond covers your daily need of Vitamin E 170% more than Cornmeal.
  • Cornmeal contains 5 times more Folate than Almond. While Cornmeal contains 209µg of Folate, Almond contains only 44µg.

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

Infographic

Cornmeal vs Almond 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.
Cornmeal
Cornmeal
2
:
8
Almond
Almond
Contains more Iron +17.5%
Contains more Selenium +156.1%
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%
Cornmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Contains more Iron +17.5%
Contains more Selenium +156.1%
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%

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.
Cornmeal
Cornmeal
5
:
3
Almond
Almond
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%
Contains more Vitamin E +21258.3%
Contains more Vitamin B2 +197.9%
Contains more Vitamin B5 +96.3%
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%
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%
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%
Contains more Vitamin E +21258.3%
Contains more Vitamin B2 +197.9%
Contains more Vitamin B5 +96.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cornmeal
Cornmeal
2
:
3
Almond
Almond
Contains more Carbs +268.7%
Contains more Water +153.5%
Contains more Protein +197.5%
Contains more Fats +2753.1%
Contains more Other +480.4%
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
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
Contains more Carbs +268.7%
Contains more Water +153.5%
Contains more Protein +197.5%
Contains more Fats +2753.1%
Contains more Other +480.4%

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cornmeal
Cornmeal
4
:
2
Almond
Almond
Contains more Starch +10080.6%
Contains more Glucose +229.4%
Contains more Fructose +54.5%
Contains more Maltose +375%
Contains more Sucrose +480.9%
Contains more Galactose +∞%
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
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
Contains more Starch +10080.6%
Contains more Glucose +229.4%
Contains more Fructose +54.5%
Contains more Maltose +375%
Contains more Sucrose +480.9%
Contains more Galactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cornmeal Almond
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 Cornmeal Almond Opinion
Net carbs 75.55g 9.05g Cornmeal
Protein 7.11g 21.15g Almond
Fats 1.75g 49.93g Almond
Carbs 79.45g 21.55g Cornmeal
Calories 370kcal 579kcal Almond
Starch 73.3g 0.72g Cornmeal
Fructose 0.17g 0.11g Cornmeal
Sugar 1.61g 4.35g Cornmeal
Fiber 3.9g 12.5g Almond
Calcium 3mg 269mg Almond
Iron 4.36mg 3.71mg Cornmeal
Magnesium 32mg 270mg Almond
Phosphorus 99mg 481mg Almond
Potassium 142mg 733mg Almond
Sodium 7mg 1mg Almond
Zinc 0.66mg 3.12mg Almond
Copper 0.076mg 1.031mg Almond
Manganese 0.174mg 2.179mg Almond
Selenium 10.5µg 4.1µg Cornmeal
Vitamin A 214IU 2IU Cornmeal
Vitamin A RAE 11µg 0µg Cornmeal
Vitamin E 0.12mg 25.63mg Almond
Vitamin B1 0.551mg 0.205mg Cornmeal
Vitamin B2 0.382mg 1.138mg Almond
Vitamin B3 4.968mg 3.618mg Cornmeal
Vitamin B5 0.24mg 0.471mg Almond
Vitamin B6 0.182mg 0.137mg Cornmeal
Folate 209µg 44µg Cornmeal
Tryptophan 0.038mg 0.211mg Almond
Threonine 0.172mg 0.601mg Almond
Isoleucine 0.242mg 0.751mg Almond
Leucine 1.006mg 1.473mg Almond
Lysine 0.105mg 0.568mg Almond
Methionine 0.162mg 0.157mg Cornmeal
Phenylalanine 0.366mg 1.132mg Almond
Valine 0.337mg 0.855mg Almond
Histidine 0.172mg 0.539mg Almond
Trans Fat 0g 0.015g Cornmeal
Saturated Fat 0.22g 3.802g Cornmeal
Monounsaturated Fat 0.39g 31.551g Almond
Polyunsaturated fat 0.828g 12.329g Almond
Omega-6 - Eicosadienoic acid 0g 0.002g 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
Cornmeal Almond
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
46%
Cornmeal
82%
Almond
Minerals Daily Need Coverage Score
37%
Cornmeal
142%
Almond

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