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  6. Cornmeal vs. Potato

Cornmeal vs. Potato — In-Depth Nutrition Comparison

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What are the main differences between Cornmeal and Potato?

  • Cornmeal is richer in Folate, Iron, Vitamin B1, Vitamin B2, Vitamin B3, Selenium, and Fiber, yet Potato is richer in Potassium, Vitamin C, and Vitamin B6.
  • Cornmeal's daily need coverage for Folate is 45% higher.
  • Cornmeal has 26 times more Selenium than Potato. Cornmeal has 10.5µg of Selenium, while Potato has 0.4µg.

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

Infographic

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

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.
Cornmeal
Cornmeal
6
:
4
Potato
Potato
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%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +56.7%
Contains more Vitamin B6 +70.9%
Contains more Vitamin K +∞%
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%
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%
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%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +56.7%
Contains more Vitamin B6 +70.9%
Contains more Vitamin K +∞%

Macronutrient Comparison

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

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cornmeal
Cornmeal
4
:
1
Potato
Potato
Contains more Starch +324.4%
Contains more Sucrose +70%
Contains more Glucose +27.3%
Contains more Maltose +∞%
Contains more Fructose +100%
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
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
Contains more Starch +324.4%
Contains more Sucrose +70%
Contains more Glucose +27.3%
Contains more Maltose +∞%
Contains more Fructose +100%

Comparison summary table

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

Which food is preferable for your diet?

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

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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.