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Cornmeal vs. Almond butter — In-Depth Nutrition Comparison

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What are the differences between cornmeal and almond butter?

  • Cornmeal is higher in vitamin B1 and folate, yet almond butter is higher in vitamin E, copper, manganese, magnesium, phosphorus, vitamin B2, calcium, and fiber.
  • Almond butter's daily need coverage for vitamin E is 161% more.
  • Cornmeal has 13 times more vitamin B1 than almond butter. While cornmeal has 0.551mg of vitamin B1, almond butter has only 0.041mg.

We used Cornmeal, degermed, enriched, yellow and Nuts, almond butter, plain, without salt added types in this article.

Infographic

Cornmeal vs Almond butter infographic
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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 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains more IronIron +24.9%
Contains more SeleniumSelenium +337.5%
Contains more MagnesiumMagnesium +771.9%
Contains more CalciumCalcium +11466.7%
Contains more PotassiumPotassium +426.8%
Contains more CopperCopper +1128.9%
Contains more ZincZinc +398.5%
Contains more PhosphorusPhosphorus +413.1%
Contains more ManganeseManganese +1124.7%
~equal in Sodium ~7mg

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% 3.7% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
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% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1243.9%
Contains more Vitamin B3Vitamin B3 +57.5%
Contains more Vitamin B6Vitamin B6 +76.7%
Contains more FolateFolate +294.3%
Contains more Vitamin EVitamin E +20075%
Contains more Vitamin B2Vitamin B2 +145.8%
Contains more Vitamin B5Vitamin B5 +32.5%
Contains more CholineCholine +505.8%
~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
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more CarbsCarbs +322.2%
Contains more WaterWater +581.7%
Contains more ProteinProtein +194.8%
Contains more FatsFats +3071.4%
Contains more OtherOther +503.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains less Sat. FatSaturated fat -94.7%
Contains more Mono. FatMonounsaturated fat +8219.2%
Contains more Poly. FatPolyunsaturated fat +1544.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
2% 96%
Starch: 0.08 g
Sucrose: 4.34 g
Glucose: 0.02 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0 g
Contains more StarchStarch +91525%
Contains more GlucoseGlucose +2700%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +171.4%
Contains more SucroseSucrose +538.2%
~equal in Lactose ~0g
~equal in Galactose ~0g

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 butter
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cornmeal Almond butter DV% diff.
Vitamin E 0.12mg 24.21mg 161%
Copper 0.076mg 0.934mg 95%
Polyunsaturated fat 0.828g 13.613g 85%
Manganese 0.174mg 2.131mg 85%
Fats 1.75g 55.5g 83%
Monounsaturated fat 0.39g 32.445g 80%
Magnesium 32mg 279mg 59%
Phosphorus 99mg 508mg 58%
Vitamin B1 0.551mg 0.041mg 43%
Vitamin B2 0.382mg 0.939mg 43%
Folate 209µg 53µg 39%
Calcium 3mg 347mg 34%
Starch 73.3g 0.08g 30%
Protein 7.11g 20.96g 28%
Fiber 3.9g 10.3g 26%
Zinc 0.66mg 3.29mg 24%
Carbs 79.45g 18.82g 20%
Saturated fat 0.22g 4.152g 18%
Potassium 142mg 748mg 18%
Selenium 10.5µg 2.4µg 15%
Calories 370kcal 614kcal 12%
Vitamin B3 4.968mg 3.155mg 11%
Iron 4.36mg 3.49mg 11%
Choline 8.6mg 52.1mg 8%
Vitamin B6 0.182mg 0.103mg 6%
Vitamin B5 0.24mg 0.318mg 2%
Vitamin A 11µg 0µg 1%
Net carbs 75.55g 8.52g N/A
Sugar 1.61g 4.43g N/A
Sodium 7mg 7mg 0%
Tryptophan 0.038mg 0.159mg 0%
Threonine 0.172mg 0.555mg 0%
Isoleucine 0.242mg 0.813mg 0%
Leucine 1.006mg 1.483mg 0%
Lysine 0.105mg 0.612mg 0%
Methionine 0.162mg 0.122mg 0%
Phenylalanine 0.366mg 1.149mg 0%
Valine 0.337mg 0.937mg 0%
Histidine 0.172mg 0.55mg 0%
Fructose 0.17g 0g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Almond butter
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
42%
Cornmeal
68%
Almond butter
Minerals Daily Need Coverage Score
37%
Cornmeal
141%
Almond butter

Comparison summary

Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 2.82g)
Which food is lower in Saturated fat?
Cornmeal
Cornmeal is lower in Saturated fat (difference - 3.932g)
Which food is cheaper?
Cornmeal
Cornmeal is cheaper (difference - $1.6)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 68)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (7 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 butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.