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Cornmeal vs. Mashed potato — In-Depth Nutrition Comparison

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Differences between cornmeal and mashed potato

  • Mashed potato contains less iron, folate, vitamin B1, vitamin B2, vitamin B3, selenium, fiber, and phosphorus than cornmeal.
  • Cornmeal's daily need coverage for iron is 51% higher.
  • Mashed potato contains 37 times less vitamin B1 than cornmeal. Cornmeal contains 0.551mg of vitamin B1, while mashed potato contains 0.015mg.
  • The amount of sodium in cornmeal is lower.
  • Cornmeal has a lower glycemic index. The glycemic index of cornmeal is 68, while the glycemic index of mashed potato is 87.

The food types used in this comparison are Cornmeal, degermed, enriched, yellow and Fast foods, potato, mashed.

Infographic

Cornmeal vs Mashed potato infographic
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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 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +113.3%
Contains more IronIron +1306.5%
Contains more CopperCopper +117.1%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +67.8%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +77.6%
Contains more SeleniumSelenium +1212.5%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +101.4%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 3.7% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin B1Vitamin B1 +3573.3%
Contains more Vitamin B2Vitamin B2 +2446.7%
Contains more Vitamin B3Vitamin B3 +360%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +51.7%
Contains more FolateFolate +2222.2%
Contains more Vitamin AVitamin A +290.9%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +55.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +330.9%
Contains more CarbsCarbs +442.3%
Contains more FatsFats +61.1%
Contains more WaterWater +612.2%
Contains more OtherOther +147.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains less Sat. FatSaturated fat -61.9%
Contains more Mono. FatMonounsaturated fat +84.6%
Contains more Poly. FatPolyunsaturated fat +62.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
96%
Starch: 12.1 g
Sucrose: 0.1 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +505.8%
Contains more SucroseSucrose +580%
Contains more GlucoseGlucose +180%
Contains more MaltoseMaltose +∞%
Contains more FructoseFructose +17.6%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cornmeal Mashed potato DV% diff.
Iron 4.36mg 0.31mg 51%
Folate 209µg 9µg 50%
Vitamin B1 0.551mg 0.015mg 45%
Vitamin B2 0.382mg 0.015mg 28%
Starch 73.3g 12.1g 25%
Vitamin B3 4.968mg 1.08mg 24%
Carbs 79.45g 14.65g 22%
Selenium 10.5µg 0.8µg 18%
Calories 370kcal 89kcal 14%
Sodium 7mg 306mg 13%
Protein 7.11g 1.65g 11%
Fiber 3.9g 1.3g 10%
Phosphorus 99mg 59mg 6%
Vitamin K 0µg 5.9µg 5%
Vitamin B5 0.24mg 5%
Vitamin B6 0.182mg 0.12mg 5%
Copper 0.076mg 0.035mg 5%
Vitamin A 11µg 43µg 4%
Potassium 142mg 286mg 4%
Zinc 0.66mg 0.22mg 4%
Magnesium 32mg 15mg 4%
Vitamin B12 0µg 0.07µg 3%
Polyunsaturated fat 0.828g 1.342g 3%
Manganese 0.174mg 0.098mg 3%
Calcium 3mg 18mg 2%
Fats 1.75g 2.82g 2%
Saturated fat 0.22g 0.577g 2%
Vitamin E 0.12mg 0.42mg 2%
Choline 8.6mg 13.4mg 1%
Monounsaturated fat 0.39g 0.72g 1%
Net carbs 75.55g 13.35g N/A
Sugar 1.61g 0.5g N/A
Trans fat 0g 0.105g N/A
Tryptophan 0.038mg 0%
Threonine 0.172mg 0%
Isoleucine 0.242mg 0%
Leucine 1.006mg 0%
Lysine 0.105mg 0%
Methionine 0.162mg 0%
Phenylalanine 0.366mg 0%
Valine 0.337mg 0%
Histidine 0.172mg 0%
Fructose 0.17g 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0g 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Mashed potato
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
42%
Cornmeal
9%
Mashed potato
Minerals Daily Need Coverage Score
37%
Cornmeal
15%
Mashed potato

Comparison summary

Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 1.11g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $1.4)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 299mg)
Which food is lower in Saturated fat?
Cornmeal
Cornmeal is lower in Saturated fat (difference - 0.357g)
Which food is lower in glycemic index?
Cornmeal
Cornmeal is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Cornmeal
Cornmeal is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/nutrients
  2. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.