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  6. Potato vs. Cornmeal

Potato vs. Cornmeal — In-Depth Nutrition Comparison

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The main differences between potatoes and cornmeal

  • Potatoes have more vitamin C, vitamin B6, and potassium; however, cornmeal has more folate, iron, vitamin B1, vitamin B2, vitamin B3, selenium, and fiber.
  • Daily need coverage for folate for cornmeal is 49% higher.
  • Potatoes have a higher glycemic index than cornmeal.

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

Infographic

Potato 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.
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%
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 +300%
Contains more PotassiumPotassium +199.3%
Contains more CopperCopper +44.7%
Contains less SodiumSodium -14.3%
Contains more ManganeseManganese +14.9%
Contains more MagnesiumMagnesium +39.1%
Contains more IronIron +438.3%
Contains more ZincZinc +120%
Contains more PhosphorusPhosphorus +73.7%
Contains more SeleniumSelenium +2525%

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.
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%
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%
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 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 WaterWater +608.9%
Contains more OtherOther +119.6%
Contains more ProteinProtein +246.8%
Contains more FatsFats +1844.4%
Contains more CarbsCarbs +354.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 less Sat. FatSaturated fat -88.6%
Contains more Mono. FatMonounsaturated fat +19400%
Contains more Poly. FatPolyunsaturated fat +1871.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more FructoseFructose +52.9%
Contains more StarchStarch +379.4%
Contains more SucroseSucrose +300%
Contains more GlucoseGlucose +80.6%
Contains more MaltoseMaltose +∞%
~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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.