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  6. Almonds vs. Cornmeal

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 has more folate and vitamin B1.
  • Almonds cover your daily need for vitamin E, 170% more than cornmeal.
  • Almonds contain 90 times more calcium than cornmeal. While almonds contain 269mg of calcium, cornmeal contains only 3mg.
  • Almonds have a lower glycemic index. The glycemic index of almonds is 0, while the glycemic index of cornmeal is 68.

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 513% 51% 263% 68% 28% 32% 0% 0% 33%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 3.7% 2.4% 138% 88% 93% 14% 42% 0% 0% 157%
Contains more Vitamin EVitamin E +21258.3%
Contains more Vitamin B2Vitamin B2 +197.9%
Contains more Vitamin B5Vitamin B5 +96.3%
Contains more Vitamin AVitamin A +∞%
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

All nutrients comparison - raw data values

Nutrient Almonds Cornmeal DV% diff.
Vitamin E 25.63mg 0.12mg 170%
Copper 1.031mg 0.076mg 106%
Manganese 2.179mg 0.174mg 87%
Monounsaturated fat 31.551g 0.39g 78%
Polyunsaturated fat 12.329g 0.828g 77%
Fats 49.93g 1.75g 74%
Vitamin B2 1.138mg 0.382mg 58%
Magnesium 270mg 32mg 57%
Phosphorus 481mg 99mg 55%
Folate 44µg 209µg 41%
Fiber 12.5g 3.9g 34%
Starch 0.72g 73.3g 30%
Vitamin B1 0.205mg 0.551mg 29%
Protein 21.15g 7.11g 28%
Calcium 269mg 3mg 27%
Zinc 3.12mg 0.66mg 22%
Carbs 21.55g 79.45g 19%
Potassium 733mg 142mg 17%
Saturated fat 3.802g 0.22g 16%
Selenium 4.1µg 10.5µg 12%
Calories 579kcal 370kcal 10%
Iron 3.71mg 4.36mg 8%
Vitamin B3 3.618mg 4.968mg 8%
Choline 52.1mg 8.6mg 8%
Vitamin B5 0.471mg 0.24mg 5%
Vitamin B6 0.137mg 0.182mg 3%
Vitamin A 0µg 11µg 1%
Protein per 100 calories 3.7g 1.9g N/A
Calories per 10 g protein 274kcal 520kcal N/A
Weight per 100 calories 17g 27g N/A
Unsaturated / Saturated Fat ratio 12 5.5 N/A
Net carbs 9.05g 75.55g N/A
Sugar 4.35g 1.61g N/A
Sodium 1mg 7mg 0%
Trans fat 0.015g 0g N/A
Tryptophan 0.211mg 0.038mg 0%
Threonine 0.601mg 0.172mg 0%
Isoleucine 0.751mg 0.242mg 0%
Leucine 1.473mg 1.006mg 0%
Lysine 0.568mg 0.105mg 0%
Methionine 0.157mg 0.162mg 0%
Phenylalanine 1.132mg 0.366mg 0%
Valine 0.855mg 0.337mg 0%
Histidine 0.539mg 0.172mg 0%
Fructose 0.11g 0.17g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g 0g N/A
Omega-6 - Linoleic acid 12.32g N/A

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

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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.