Cornmeal vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Cornmeal, blue (Navajo) is higher in more vitamins & minerals
Calories (kcal)
Cornmeal 398
Flour —
Protein (g)
Cornmeal 10.4
Flour 0.918
Carbs (g)
Cornmeal 76.9
Flour 87.3
Fat (g)
Cornmeal 5.44
Flour 0.494
Fiber (g)
Cornmeal 8.70
Flour 4.83
Quick answers
Which has more protein?
Cornmeal, blue (Navajo) — 10.4g vs 0.918g 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 | Flour | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 398 kcal | — | |
| Macronutrients | |||
| Water | 5.70 g | 10.6 g | -46% |
| Protein | 10.4 g | 0.918 g | +1033% |
| Total lipid (fat) | 5.44 g | 0.494 g | +1002% |
| Carbohydrate, by difference | 76.9 g | 87.3 g | -12% |
| Fiber, total dietary | 8.70 g | 4.83 g | +80% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.886 g | — | |
| Fatty acids, total monounsaturated | 1.68 g | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.285 mg | 0.051 mg | +456% |
| Riboflavin (Vitamin B2) | 0.107 mg | 0.068 mg | +59% |
| Niacin (Vitamin B3) | 2.02 mg | 0.600 mg | +237% |
| Pantothenic acid (Vitamin B5) | 0.353 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.593 mg | 0.050 mg | +1089% |
| Biotin (Vitamin B7) | 58.0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.730 mg | — | |
| Minerals | |||
| Calcium, Ca | 5.00 mg | 74.6 mg | -93% |
| Iron, Fe | 2.91 mg | 3.99 mg | -27% |
| Magnesium, Mg | 133 mg | 33.6 mg | +296% |
| Phosphorus, P | 354 mg | 39.2 mg | +802% |
| Potassium, K | 393 mg | 198 mg | +99% |
| Sodium, Na | 7.00 mg | 13.1 mg | -46% |
| Zinc, Zn | 2.91 mg | 0.410 mg | +610% |
| Copper, Cu | 0.218 mg | 0.077 mg | +184% |
| Manganese, Mn | 0.758 mg | 0.395 mg | +92% |
| Selenium, Se | 11.8 ug | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 357 kcal | |
| Energy (Atwater Specific Factors) | — | 359 kcal | |
| Energy | 1666 kj | — | |
| Nitrogen | — | 0.157 g | |
| Ash | 1.54 g | 0.715 g | +115% |
| Total dietary fiber (AOAC 2011.25) | — | 7.66 g | |
| High Molecular Weight Dietary Fiber (HMWDF) | — | 6.27 g | |
| Low Molecular Weight Dietary Fiber (LMWDF) | — | 1.39 g | |
| Beta-glucan | — | 0 g | |
| Total Sugars | 1.81 g | — | |
| Sucrose | 1.53 g | — | |
| Glucose | 0.160 g | — | |
| Fructose | 0.120 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 63.6 g | 79.7 g | -20% |
| Molybdenum, Mo | — | 2.53 ug | |
| Biotin | — | 0.519 ug | |
| Folic acid (Vitamin B9 — synthetic) | 58.0 ug | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 3.21 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.370 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.370 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.550 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin K1 — Phylloquinone | 0 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.713 g | — | |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0.132 g | — | |
| SFA 20:0 (Arachidic acid) | 0.025 g | — | |
| SFA 22:0 (Behenic acid) | 0.016 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.003 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.66 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.015 g | — | |
| Fatty acids, total polyunsaturated | 2.46 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 2.40 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0 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 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| Proanthocyanidin dimers | 0 mg | — | |
| Proanthocyanidin trimers | 0 mg | — | |
| Proanthocyanidin 4-6mers | 0 mg | — | |
| Proanthocyanidin 7-10mers | 0 mg | — | |
| Proanthocyanidin polymers (>10mers) | 0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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