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Cornmeal vs. Potato — In-Depth Nutrition Comparison

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The main differences between Cornmeal and Potato

  • Cornmeal has more Folate, Iron, Vitamin B1, Vitamin B2, Vitamin B3, Selenium, and Fiber, however, Potato has more Vitamin C, Vitamin B6, and Potassium.
  • Daily need coverage for Folate from Cornmeal is 49% higher.
  • Potato has 26 times less Selenium than Cornmeal. Cornmeal has 10.5µg of Selenium, while Potato has 0.4µg.

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
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 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% 13% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
Potato
5
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 66% 0.12% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin AVitamin A +10600%
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 +∞%
Contains more CholineCholine +40.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~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
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
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
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

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 Sodium ok
Lower in Saturated Fat ok
Lower in price 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
Calories 370kcal 77kcal Cornmeal
Protein 7.11g 2.05g Cornmeal
Fats 1.75g 0.09g Cornmeal
Vitamin C 0mg 19.7mg Potato
Net carbs 75.55g 15.39g Cornmeal
Carbs 79.45g 17.49g Cornmeal
Magnesium 32mg 23mg Cornmeal
Calcium 3mg 12mg Potato
Potassium 142mg 425mg Potato
Iron 4.36mg 0.81mg Cornmeal
Sugar 1.61g 0.82g Potato
Fiber 3.9g 2.1g Cornmeal
Copper 0.076mg 0.11mg Potato
Zinc 0.66mg 0.3mg Cornmeal
Starch 73.3g 15.29g Cornmeal
Phosphorus 99mg 57mg Cornmeal
Sodium 7mg 6mg Potato
Vitamin A 214IU 2IU Cornmeal
Vitamin A 11µg 0µg Cornmeal
Vitamin E 0.12mg 0.01mg Cornmeal
Manganese 0.174mg 0.2mg Potato
Selenium 10.5µg 0.4µg Cornmeal
Vitamin B1 0.551mg 0.081mg Cornmeal
Vitamin B2 0.382mg 0.032mg Cornmeal
Vitamin B3 4.968mg 1.061mg Cornmeal
Vitamin B5 0.24mg 0.295mg Potato
Vitamin B6 0.182mg 0.298mg Potato
Vitamin K 0µg 2µg Potato
Folate 209µg 15µg Cornmeal
Choline 8.6mg 12.1mg Potato
Saturated Fat 0.22g 0.025g Potato
Monounsaturated Fat 0.39g 0.002g Cornmeal
Polyunsaturated fat 0.828g 0.042g Cornmeal
Tryptophan 0.038mg 0.021mg Cornmeal
Threonine 0.172mg 0.067mg Cornmeal
Isoleucine 0.242mg 0.066mg Cornmeal
Leucine 1.006mg 0.098mg Cornmeal
Lysine 0.105mg 0.107mg Potato
Methionine 0.162mg 0.032mg Cornmeal
Phenylalanine 0.366mg 0.081mg Cornmeal
Valine 0.337mg 0.103mg Cornmeal
Histidine 0.172mg 0.035mg Cornmeal
Fructose 0.17g 0.26g Potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
17%
Potato
Minerals Daily Need Coverage Score
37%
Cornmeal
19%
Potato

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 0.79g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.195g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $1.2)
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/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.