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  6. Potato salad vs. Cornmeal

Potato salad vs. Cornmeal — In-Depth Nutrition Comparison

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What are the main differences between potato salad and cornmeal?

  • Potato salad is richer in vitamin C, yet cornmeal is richer in folate, iron, vitamin B1, vitamin B3, vitamin B2, selenium, and fiber.
  • Cornmeal's daily need coverage for folate is 51% higher.
  • Potato salad has a lower glycemic index than cornmeal.

We used Potato salad, home-prepared and Cornmeal, degermed, enriched, yellow types in this comparison.

Infographic

Potato salad 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
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%
Contains more CalciumCalcium +533.3%
Contains more PotassiumPotassium +78.9%
Contains more CopperCopper +55.3%
Contains more MagnesiumMagnesium +113.3%
Contains more IronIron +570.8%
Contains more ZincZinc +112.9%
Contains more PhosphorusPhosphorus +90.4%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +72.3%
Contains more SeleniumSelenium +156.1%

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +190.9%
Contains more Vitamin B5Vitamin B5 +122.5%
Contains more Vitamin B1Vitamin B1 +615.6%
Contains more Vitamin B2Vitamin B2 +536.7%
Contains more Vitamin B3Vitamin B3 +458.2%
Contains more Vitamin B6Vitamin B6 +29.1%
Contains more FolateFolate +2885.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Potato salad Cornmeal DV% diff.
Folate 7µg 209µg 51%
Iron 0.65mg 4.36mg 46%
Vitamin B1 0.077mg 0.551mg 40%
Starch 73.3g 30%
Vitamin B3 0.89mg 4.968mg 25%
Vitamin B2 0.06mg 0.382mg 25%
Carbs 11.17g 79.45g 23%
Cholesterol 68mg 0mg 23%
Sodium 529mg 7mg 23%
Polyunsaturated fat 3.737g 0.828g 19%
Selenium 4.1µg 10.5µg 12%
Calories 143kcal 370kcal 11%
Vitamin C 10mg 0mg 11%
Fats 8.2g 1.75g 10%
Fiber 1.3g 3.9g 10%
Protein 2.68g 7.11g 9%
Phosphorus 52mg 99mg 7%
Vitamin B5 0.534mg 0.24mg 6%
Copper 0.118mg 0.076mg 5%
Saturated fat 1.429g 0.22g 5%
Monounsaturated fat 2.48g 0.39g 5%
Magnesium 15mg 32mg 4%
Zinc 0.31mg 0.66mg 3%
Potassium 254mg 142mg 3%
Manganese 0.101mg 0.174mg 3%
Vitamin B6 0.141mg 0.182mg 3%
Choline 8.6mg 2%
Vitamin A 32µg 11µg 2%
Calcium 19mg 3mg 2%
Vitamin E 0.12mg 1%
Net carbs 9.87g 75.55g N/A
Sugar 1.61g N/A
Tryptophan 0.042mg 0.038mg 0%
Threonine 0.116mg 0.172mg 0%
Isoleucine 0.141mg 0.242mg 0%
Leucine 0.202mg 1.006mg 0%
Lysine 0.171mg 0.105mg 0%
Methionine 0.066mg 0.162mg 0%
Phenylalanine 0.135mg 0.366mg 0%
Valine 0.172mg 0.337mg 0%
Histidine 0.062mg 0.172mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
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 FatsFats +368.6%
Contains more WaterWater +579.8%
Contains more OtherOther +282.4%
Contains more ProteinProtein +165.3%
Contains more CarbsCarbs +611.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
Contains more Mono. FatMonounsaturated fat +535.9%
Contains more Poly. FatPolyunsaturated fat +351.3%
Contains less Sat. FatSaturated fat -84.6%

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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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.