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  6. Cornmeal vs. Potato

Cornmeal vs. Potato — In-Depth Nutrition Comparison

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The main differences between cornmeal and potatoes

  • Cornmeal has more folate, iron, vitamin B1, vitamin B2, vitamin B3, selenium, and fiber; however, potatoes have more vitamin C, vitamin B6, and potassium.
  • Daily need coverage for folate for cornmeal is 49% higher.
  • Potatoes have 26 times less selenium than cornmeal. Cornmeal has 10.5µg of selenium, while potatoes have 0.4µg.
  • Potatoes have a higher glycemic index than cornmeal.

Food types used in this article are Cornmeal, degermed, enriched, yellow and Potatoes, flesh, and skin, raw.

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.
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%
Potato
Potato
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more MagnesiumMagnesium +39.1%
Contains more IronIron +438.3%
Contains more ZincZinc +120%
Contains more PhosphorusPhosphorus +73.7%
Contains more SeleniumSelenium +2525%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +199.3%
Contains more CopperCopper +44.7%
Contains less SodiumSodium -14.3%
Contains more ManganeseManganese +14.9%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 3.7% 2.4% 138% 88% 93% 14% 42% 0% 0% 157%
Potato
Potato
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 66% 0% 0% 0.2% 20% 7.4% 20% 18% 69% 0% 5% 11%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1100%
Contains more Vitamin B1Vitamin B1 +580.2%
Contains more Vitamin B2Vitamin B2 +1093.8%
Contains more Vitamin B3Vitamin B3 +368.2%
Contains more FolateFolate +1293.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +22.9%
Contains more Vitamin B6Vitamin B6 +63.7%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cornmeal Potato DV% diff.
Folate 209µg 15µg 49%
Iron 4.36mg 0.81mg 44%
Vitamin B1 0.551mg 0.081mg 39%
Vitamin B2 0.382mg 0.032mg 27%
Starch 73.3g 15.29g 24%
Vitamin B3 4.968mg 1.061mg 24%
Vitamin C 0mg 19.7mg 22%
Carbs 79.45g 17.49g 21%
Selenium 10.5µg 0.4µg 18%
Calories 370kcal 77kcal 15%
Protein 7.11g 2.05g 10%
Vitamin B6 0.182mg 0.298mg 9%
Potassium 142mg 425mg 8%
Fiber 3.9g 2.1g 7%
Phosphorus 99mg 57mg 6%
Polyunsaturated fat 0.828g 0.042g 5%
Copper 0.076mg 0.11mg 4%
Fats 1.75g 0.09g 3%
Zinc 0.66mg 0.3mg 3%
Magnesium 32mg 23mg 2%
Vitamin K 0µg 2µg 2%
Calcium 3mg 12mg 1%
Vitamin A 11µg 0µg 1%
Vitamin E 0.12mg 0.01mg 1%
Manganese 0.174mg 0.2mg 1%
Vitamin B5 0.24mg 0.295mg 1%
Choline 8.6mg 12.1mg 1%
Saturated fat 0.22g 0.025g 1%
Monounsaturated fat 0.39g 0.002g 1%
Protein per 100 calories 1.9g 2.7g N/A
Calories per 10 g protein 520kcal 376kcal N/A
Weight per 100 calories 27g 130g N/A
Net carbs 75.55g 15.39g N/A
Sugar 1.61g 0.82g N/A
Sodium 7mg 6mg 0%
Tryptophan 0.038mg 0.021mg 0%
Threonine 0.172mg 0.067mg 0%
Isoleucine 0.242mg 0.066mg 0%
Leucine 1.006mg 0.098mg 0%
Lysine 0.105mg 0.107mg 0%
Methionine 0.162mg 0.032mg 0%
Phenylalanine 0.366mg 0.081mg 0%
Valine 0.337mg 0.103mg 0%
Histidine 0.172mg 0.035mg 0%
Fructose 0.17g 0.26g 0%

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
Potato
Potato
2
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more ProteinProtein +246.8%
Contains more FatsFats +1844.4%
Contains more CarbsCarbs +354.3%
Contains more WaterWater +608.9%
Contains more OtherOther +119.6%

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
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +19400%
Contains more Poly. FatPolyunsaturated fat +1871.4%
Contains less Sat. FatSaturated fat -88.6%

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
Potato
Potato
1
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +379.4%
Contains more SucroseSucrose +300%
Contains more GlucoseGlucose +80.6%
Contains more MaltoseMaltose +∞%
Contains more FructoseFructose +52.9%
~equal in Lactose ~0g
~equal in Galactose ~0g

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/170026/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.