Cornmeal Whole-grainvsQuinoa (Cooked)
Cornmeal Whole-grain has 362 calories and 8.1g protein per 100g. Quinoa (Cooked) has 120 calories and 4.4g protein per 100g Cornmeal Whole-grain has more protein, Quinoa (Cooked) is lower in calories.
🎯When to Eat What
Goal-based picks for Cornmeal Whole-grain vs Quinoa (Cooked)
Go with Quinoa (Cooked) at just 120 kcal per 100g — 67% fewer calories.
Quinoa (Cooked) packs 4.4g of protein per 100g (15% of calories from protein) — the better pick for muscle growth and recovery.
Cornmeal Whole-grain is the heart-friendlier option with more fiber, more potassium.
Cornmeal Whole-grain edges ahead overall with more fiber, more protein, more potassium — the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Cornmeal Whole-grain White | Quinoa | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 362kcal18% | 120kcal6% | +242kcal |
| Protein | 8.1g16% | 4.4g9% | +3.7g |
| Total Fat | 3.6g5% | 1.9g2% | +1.7g |
| Saturated Fat | 0.51g3% | 0.23g1% | +0.27g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 77g28% | 21g8% | +56g |
| Dietary Fiber | 7.3g26% | 2.8g10% | +4.5g |
| Sugars | 0.64g | 0.87g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.42mg3% | 0.63mg4% | <0.1mg |
| Vitamin K | 0.30mcg0% | 0mcg0% | +0.30mcg |
| Vitamin B6 | 0.30mg18% | 0.12mg7% | +0.18mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 25mcg6% | 42mcg11% | <0.1mcg |
| Thiamin (B1) | 0.39mg32% | 0.11mg9% | +0.28mg |
| Riboflavin (B2) | 0.20mg15% | 0.11mg8% | +<0.1mg |
| Niacin (B3) | 3.6mg23% | 0.41mg3% | +3.2mg |
| 🔶Minerals | |||
| Sodium | 35mg2% | 7.0mg0% | +28mg |
| Calcium | 6.0mg0% | 17mg1% | <0.1mg |
| Iron | 3.5mg19% | 1.5mg8% | +2.0mg |
| Potassium | 287mg6% | 172mg4% | +115mg |
| Phosphorus | 241mg19% | 152mg12% | +89mg |
| Magnesium | 127mg30% | 64mg15% | +63mg |
| Zinc | 1.8mg17% | 1.1mg10% | +0.73mg |
| Copper | 0.19mg21% | 0.19mg21% | +<0.1mg |
| Manganese | 0.50mg22% | 0.63mg27% | <0.1mg |
| Selenium | 16mcg28% | 2.8mcg5% | +13mcg |
🔬Nutritional Analysis
Calories: Quinoa (Cooked) is significantly lower in calories at just 120 kcal per 100g compared to 362 kcal for Cornmeal Whole-grain — that's 202% fewer calories, making Quinoa (Cooked) the better choice for calorie-conscious diets.
Protein: Cornmeal Whole-grain has more protein per 100g (8.12g vs 4.4g), but Quinoa (Cooked) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Cornmeal Whole-grain has more fat (3.59g vs 1.92g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin K (Cornmeal Whole-grain: 0.3mcg vs 0mcg), Niacin (B3) (Cornmeal Whole-grain: 3.63mg vs 0.412mg), Thiamin (B1) (Cornmeal Whole-grain: 0.385mg vs 0.107mg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Selenium (Cornmeal Whole-grain: 15.5mcg vs 2.8mcg), Sodium (Cornmeal Whole-grain: 35mg vs 7mg), Calcium (Quinoa (Cooked): 17mg vs 6mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Quinoa (Cooked) fits a low-fat diet. Both fit a low-sodium diet. Cornmeal Whole-grain fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Cornmeal Whole-grain or Quinoa (Cooked)?
- Cornmeal Whole-grain has more protein with 8.12g per 100g compared to 4.4g for Quinoa (Cooked).
- Which is lower in calories, Cornmeal Whole-grain or Quinoa (Cooked)?
- Quinoa (Cooked) is lower in calories with 120 kcal per 100g versus 362 kcal.
- Is Cornmeal Whole-grain or Quinoa (Cooked) healthier?
- It depends on your goals. Cornmeal Whole-grain has 362 calories and 8.12g protein per 100g, while Quinoa (Cooked) has 120 calories and 4.4g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cornmeal Whole-grain or Quinoa (Cooked)?
- Quinoa (Cooked) is leaner with 1.92g of fat per 100g compared to 3.59g.
- Which has more fiber, Cornmeal Whole-grain or Quinoa (Cooked)?
- Cornmeal Whole-grain has more fiber with 7.3g per 100g compared to 2.8g.