Cornmeal vs. Russet Potato
Nutrition comparison of Cornmeal and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and russet potato:
- Both cornmeal and russet potato are high in potassium.
- Cornmeal has more thiamin, riboflavin, niacin and folate.
- Cornmeal is a great source of iron and protein.
- Cornmeal is an excellent source of dietary fiber.
- Russet potato has 39.1 times less saturated fat than cornmeal.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cornmeal is high in calories and russet potato has 79% less calories than cornmeal - cornmeal has 384 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, cornmeal is lighter in carbs, heavier in fat and similar to russet potato for protein. Cornmeal has a macronutrient ratio of 10:76:14 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Russet Potato | |
|---|---|---|
| Protein | 10% | 11% |
| Carbohydrates | 76% | 89% |
| Fat | 14% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Cornmeal is high in carbohydrates and russet potato has 75% less carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
The carbs in cornmeal are made of 85% starch, 13% dietary fiber and 2% sugar, whereas the carbs in russet potato comprise of 89% starch, 7% dietary fiber and 3% sugar.
dietary fiber
Cornmeal is an excellent source of dietary fiber and it has 623% more dietary fiber than russet potato - cornmeal has 9.4g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Cornmeal and russet potato contain similar amounts of sugar - cornmeal has 1.6g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Cornmeal is a great source of protein and it has 360% more protein than russet potato - cornmeal has 9.9g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Russet potato has 39.1 times less saturated fat than cornmeal - cornmeal has 1g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Russet potato has more Vitamin C than cornmeal - russet potato has 5.7mg of Vitamin C per 100 grams and cornmeal does not contain significant amounts.
Vitamin A
Russet potato and cornmeal contain similar amounts of Vitamin A - russet potato has 0.3ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.
Vitamin E
Cornmeal and russet potato contain similar amounts of Vitamin E - cornmeal has 0.37mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Cornmeal and russet potato contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
Cornmeal has more thiamin, riboflavin, niacin and folate. Both cornmeal and russet potato contain significant amounts of pantothenic acid and Vitamin B6.
| Cornmeal | Russet Potato | |
|---|---|---|
| Thiamin | 0.3 MG | 0.082 MG |
| Riboflavin | 0.093 MG | 0.033 MG |
| Niacin | 2.47 MG | 1.035 MG |
| Pantothenic acid | 0.595 MG | 0.301 MG |
| Vitamin B6 | 0.59 MG | 0.345 MG |
| Folate | 34 UG | 14 UG |
Minerals
calcium
Cornmeal and russet potato contain similar amounts of calcium - cornmeal has 6mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Cornmeal is a great source of iron and it has 248% more iron than russet potato - cornmeal has 3mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Both cornmeal and russet potato are high in potassium. Russet potato has 30% more potassium than cornmeal - cornmeal has 322mg of potassium per 100 grams and russet potato has 417mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cornmeal has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Cornmeal | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.01 G |
| Total | 0.06 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, cornmeal has more linoleic acid than russet potato per 100 grams.
| Cornmeal | Russet Potato | |
|---|---|---|
| other omega 6 | 0.033 G | ~ |
| linoleic acid | 2.292 G | 0.032 G |
| Total | 2.325 G | 0.032 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Cornmeal (Cornmeal, yellow (Navajo)) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Cornmeal g
()
|
Daily Values (%) |
Russet Potato g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cornmeal or russet potato contain more calories in 100 grams?Cornmeal is high in calories and russet potato has 80% less calories than cornmeal - cornmeal has 384 calories in 100g and russet potato has 79 calories.
Does cornmeal or russet potato have more carbohydrates?
By weight, cornmeal is high in carbohydrates and russet potato has 80% fewer carbohydrates than cornmeal - cornmeal has 72.9g of carbs for 100g and russet potato has 18.1g of carbohydrates. the carbs in cornmeal are made of 90% starch, 10% dietary fiber and 0% sugar, whereas the carbs in russet potato comprise of 90% starch, 10% dietary fiber and 0% sugar.
Does cornmeal or russet potato contain more potassium?
Both cornmeal and russet potato are high in potassium. Russet potato has 30% more potassium than cornmeal - cornmeal has 322mg of potassium in 100 grams and russet potato has 417mg of potassium.