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  6. Potato vs. Cornmeal

Potato vs. Cornmeal — In-Depth Nutrition Comparison

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What are the main differences between Potato and Cornmeal?

  • Potato is richer in Potassium, Vitamin C, and Vitamin B6, yet Cornmeal is richer in Folate, Iron, Vitamin B1, Vitamin B2, Vitamin B3, Selenium, and Fiber.
  • Cornmeal's daily need coverage for Folate is 45% higher.

We used Potatoes, baked, flesh and skin, without salt and Cornmeal, degermed, enriched, yellow types in this comparison.

Infographic

Potato 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.
Potato
Potato
4
:
6
Cornmeal
Cornmeal
Contains more Calcium +400%
Contains more Potassium +276.8%
Contains more Copper +55.3%
Contains more Manganese +25.9%
Contains more Iron +303.7%
Contains more Magnesium +14.3%
Contains more Phosphorus +41.4%
Contains less Sodium -30%
Contains more Zinc +83.3%
Contains more Selenium +2525%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Cornmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Contains more Calcium +400%
Contains more Potassium +276.8%
Contains more Copper +55.3%
Contains more Manganese +25.9%
Contains more Iron +303.7%
Contains more Magnesium +14.3%
Contains more Phosphorus +41.4%
Contains less Sodium -30%
Contains more Zinc +83.3%
Contains more Selenium +2525%

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.
Potato
Potato
4
:
6
Cornmeal
Cornmeal
Contains more Vitamin C +∞%
Contains more Vitamin B5 +56.7%
Contains more Vitamin B6 +70.9%
Contains more Vitamin K +∞%
Contains more Vitamin A +2040%
Contains more Vitamin E +200%
Contains more Vitamin B1 +760.9%
Contains more Vitamin B2 +695.8%
Contains more Vitamin B3 +252.3%
Contains more Folate +646.4%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 5%
Cornmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +56.7%
Contains more Vitamin B6 +70.9%
Contains more Vitamin K +∞%
Contains more Vitamin A +2040%
Contains more Vitamin E +200%
Contains more Vitamin B1 +760.9%
Contains more Vitamin B2 +695.8%
Contains more Vitamin B3 +252.3%
Contains more Folate +646.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
2
:
3
Cornmeal
Cornmeal
Contains more Water +569.9%
Contains more Other +160.8%
Contains more Protein +184.4%
Contains more Fats +1246.2%
Contains more Carbs +275.7%
Potato
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Cornmeal
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 Water +569.9%
Contains more Other +160.8%
Contains more Protein +184.4%
Contains more Fats +1246.2%
Contains more Carbs +275.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
1
:
2
Cornmeal
Cornmeal
Contains less Saturated Fat -84.5%
Contains more Monounsaturated Fat +12900%
Contains more Polyunsaturated fat +1352.6%
Potato
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
Cornmeal
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Contains less Saturated Fat -84.5%
Contains more Monounsaturated Fat +12900%
Contains more Polyunsaturated fat +1352.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato
Potato
1
:
4
Cornmeal
Cornmeal
Contains more Fructose +100%
Contains more Starch +324.4%
Contains more Sucrose +70%
Contains more Glucose +27.3%
Contains more Maltose +∞%
Potato
94% 2% 2% 2%
Starch: 17.27 g
Sucrose: 0.4 g
Glucose: 0.44 g
Fructose: 0.34 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Cornmeal
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 Fructose +100%
Contains more Starch +324.4%
Contains more Sucrose +70%
Contains more Glucose +27.3%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Potato Cornmeal
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Potato Cornmeal Opinion
Net carbs 18.95g 75.55g Cornmeal
Protein 2.5g 7.11g Cornmeal
Fats 0.13g 1.75g Cornmeal
Carbs 21.15g 79.45g Cornmeal
Calories 93kcal 370kcal Cornmeal
Starch 17.27g 73.3g Cornmeal
Fructose 0.34g 0.17g Potato
Sugar 1.18g 1.61g Potato
Fiber 2.2g 3.9g Cornmeal
Calcium 15mg 3mg Potato
Iron 1.08mg 4.36mg Cornmeal
Magnesium 28mg 32mg Cornmeal
Phosphorus 70mg 99mg Cornmeal
Potassium 535mg 142mg Potato
Sodium 10mg 7mg Cornmeal
Zinc 0.36mg 0.66mg Cornmeal
Copper 0.118mg 0.076mg Potato
Manganese 0.219mg 0.174mg Potato
Selenium 0.4µg 10.5µg Cornmeal
Vitamin A 10IU 214IU Cornmeal
Vitamin A RAE 1µg 11µg Cornmeal
Vitamin E 0.04mg 0.12mg Cornmeal
Vitamin C 9.6mg 0mg Potato
Vitamin B1 0.064mg 0.551mg Cornmeal
Vitamin B2 0.048mg 0.382mg Cornmeal
Vitamin B3 1.41mg 4.968mg Cornmeal
Vitamin B5 0.376mg 0.24mg Potato
Vitamin B6 0.311mg 0.182mg Potato
Folate 28µg 209µg Cornmeal
Vitamin K 2µg 0µg Potato
Tryptophan 0.025mg 0.038mg Cornmeal
Threonine 0.081mg 0.172mg Cornmeal
Isoleucine 0.08mg 0.242mg Cornmeal
Leucine 0.119mg 1.006mg Cornmeal
Lysine 0.13mg 0.105mg Potato
Methionine 0.038mg 0.162mg Cornmeal
Phenylalanine 0.099mg 0.366mg Cornmeal
Valine 0.125mg 0.337mg Cornmeal
Histidine 0.042mg 0.172mg Cornmeal
Saturated Fat 0.034g 0.22g Potato
Monounsaturated Fat 0.003g 0.39g Cornmeal
Polyunsaturated fat 0.057g 0.828g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Cornmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
17%
Potato
46%
Cornmeal
Minerals Daily Need Coverage Score
22%
Potato
37%
Cornmeal

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 0.43g)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.186g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $1.2)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Cornmeal
Cornmeal is lower in glycemic index (difference - 18)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.