Cornmeal vs Acorn stew (Apache)

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Cornmeal, blue (Navajo) is higher in more vitamins & minerals

Calories (kcal)

Cornmeal 398
Acorn stew 95

Protein (g)

Cornmeal 10.4
Acorn stew 6.81

Carbs (g)

Cornmeal 76.9
Acorn stew 9.22

Fat (g)

Cornmeal 5.44
Acorn stew 3.47

Fiber (g)

Cornmeal 8.70
Acorn stew 0.700

Quick answers

Which has more protein?

Cornmeal, blue (Navajo) — 10.4g vs 6.81g per 100g.

Which has fewer calories?

Acorn stew (Apache) — 95 vs 398 kcal per 100g.

Which is more nutrient-dense?

Cornmeal, blue (Navajo) scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient Cornmeal Acorn stew (Apache)
Energy
Energy 398 kcal 95 kcal
Macronutrients
Water 5.70 g 79.8 g
Protein 10.4 g 6.81 g
Total lipid (fat) 5.44 g 3.47 g
Carbohydrate, by difference 76.9 g 9.22 g
Fiber, total dietary 8.70 g 0.700 g
Fats & Fatty Acids
Fatty acids, total saturated 0.886 g 1.28 g
Fatty acids, total monounsaturated 1.68 g 1.68 g
Cholesterol — 20.0 mg
Vitamins
Vitamin C, total ascorbic acid 0 mg 0 mg
Thiamin (Vitamin B1) 0.285 mg 0.175 mg
Riboflavin (Vitamin B2) 0.107 mg 0.125 mg
Niacin (Vitamin B3) 2.02 mg 2.14 mg
Pantothenic acid (Vitamin B5) 0.353 mg 0.212 mg
Vitamin B-6 — Pyridoxine 0.593 mg 0.055 mg
Biotin (Vitamin B7) 58.0 ug 33.0 ug
Folate, total (Vitamin B9) — 15.0 ug
Vitamin B-12 — Cobalamin — 0.680 ug
Vitamin A, RAE — 0 ug
Vitamin E (alpha-tocopherol) 0.730 mg 0.300 mg
Vitamin K2 — Menaquinone-4 (MK-4) — 0.900 ug
Minerals
Calcium, Ca 5.00 mg 14.0 mg
Iron, Fe 2.91 mg 1.00 mg
Magnesium, Mg 133 mg 12.0 mg
Phosphorus, P 354 mg 62.0 mg
Potassium, K 393 mg 110 mg
Sodium, Na 7.00 mg 130 mg
Zinc, Zn 2.91 mg 1.60 mg
Copper, Cu 0.218 mg 0.030 mg
Manganese, Mn 0.758 mg 0.140 mg
Selenium, Se 11.8 ug 8.30 ug
Other Nutrients
Energy 1666 kj 399 kj
Ash 1.54 g 0.720 g
Total Sugars 1.81 g 0.340 g
Sucrose 1.53 g 0.160 g
Glucose 0.160 g 0 g
Fructose 0.120 g 0 g
Lactose 0 g 0 g
Maltose 0 g 0.190 g
Galactose 0 g 0 g
Starch 63.6 g 6.57 g
Folic acid (Vitamin B9 — synthetic) 58.0 ug 18.0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) — 44.0 ug
Betaine — 9.60 mg
Vitamin B-12, added — 0 ug
Retinol — 0 ug
Vitamin A, IU — 0 IU
Vitamin E, added — 0 mg
Vitamin E — Beta-Tocopherol (β-Tocopherol) 0 mg 0.120 mg
Vitamin E — Gamma-Tocopherol (γ-Tocopherol) 3.21 mg 0.230 mg
Vitamin E — Delta-Tocopherol (δ-Tocopherol) 0.370 mg 0.050 mg
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) 0.370 mg 0.020 mg
Vitamin E — Beta-Tocotrienol (β-Tocotrienol) 0 mg 0 mg
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) 0.550 mg 0 mg
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) 0 mg 0 mg
Vitamin K1 — Phylloquinone 0 ug 0 ug
Vitamin K (Dihydrophylloquinone — K1 reduced form) 0 ug 0 ug
SFA 8:0 (Caprylic acid) 0 g 0 g
SFA 10:0 (Capric acid) 0 g 0 g
SFA 12:0 (Lauric acid) 0 g 0 g
SFA 14:0 (Myristic acid) 0 g 0.090 g
SFA 15:0 (Pentadecanoic acid) 0 g 0.010 g
SFA 16:0 (Palmitic acid) 0.713 g 0.750 g
SFA 17:0 (Margaric acid) 0 g 0.040 g
SFA 18:0 (Stearic acid) 0.132 g 0.390 g
SFA 20:0 (Arachidic acid) 0.025 g 0 g
SFA 22:0 (Behenic acid) 0.016 g 0 g
SFA 24:0 (Lignoceric acid) — 0 g
MUFA 14:1 (Myristoleic acid) 0 g 0.020 g
MUFA 15:1 (Pentadecenoic acid) 0 g 0 g
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.003 g 0.110 g
MUFA 17:1 (Heptadecenoic acid) 0 g 0.030 g
MUFA 18:1 (Omega-9, Oleic acid family) 1.66 g 1.51 g
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0.015 g 0.010 g
MUFA 22:1 (Omega-9, Erucic acid family) — 0 g
MUFA 24:1 c (Omega-9, Nervonic acid — cis) — 0 g
Fatty acids, total polyunsaturated 2.46 g 0.297 g
PUFA 18:2 (Omega-6, Linoleic acid) 2.40 g 0.260 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0 g 0.010 g
PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) 0.061 g —
PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) 0 g —
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) — 0.020 g
PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) 0 g 0.007 g
PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) 0 g 0 g
PUFA 20:4 (Omega-6, Arachidonic acid family) 0 g 0 g
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) — 0 g
PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) — 0 g
PUFA 22:4 (Omega-6, Adrenic acid) — 0 g
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) — 0 g
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) — 0 g
Tryptophan (EAA) — 0.040 g
Threonine (EAA) — 0.360 g
Isoleucine (EAA, BCAA) — 0.350 g
Leucine (EAA, BCAA) — 0.620 g
Lysine (EAA) — 0.580 g
Methionine (EAA) — 0.160 g
Cystine (conditionally essential) — 0.090 g
Phenylalanine (EAA) — 0.330 g
Tyrosine (conditionally essential) — 0.250 g
Valine (EAA, BCAA) — 0.390 g
Arginine (conditionally essential) — 0.470 g
Histidine (EAA) — 0.230 g
Alanine — 0.450 g
Aspartic acid — 0.830 g
Glutamic acid — 1.51 g
Glycine (conditionally essential) — 0.420 g
Proline (conditionally essential) — 0.460 g
Serine — 0.330 g
Proanthocyanidin dimers 0 mg —
Proanthocyanidin trimers 0 mg —
Proanthocyanidin 4-6mers 0 mg —
Proanthocyanidin 7-10mers 0 mg —
Proanthocyanidin polymers (>10mers) 0 mg —
Choline
Choline from glycerophoshocholine — 1.60 mg
Choline from phosphatidylcholine — 26.0 mg
Choline from phosphocholine — 0.300 mg
Choline from sphingomyelin — 5.60 mg
Free Choline — 1.30 mg
Total Choline — 34.0 mg

* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Cornmeal, blue (Navajo) nutrition facts Acorn stew (Apache) nutrition facts Compare other foods →

Dig deeper — biggest differences

Fiber, total dietary +1143% in Cornmeal, blue (Navajo) Magnesium, Mg +1008% in Cornmeal, blue (Navajo) Vitamin B-6 — Pyridoxine +978% in Cornmeal, blue (Navajo) Copper, Cu +627% in Cornmeal, blue (Navajo)

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