Cornmeal vs. Sweet Potatoes
Nutrition comparison of Cornmeal and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and sweet potatoes:
- Both cornmeal and sweet potatoes are high in dietary fiber and potassium.
- Cornmeal has more thiamin, niacin, Vitamin B6 and folate.
- Cornmeal is a great source of iron and protein.
- Sweet potato has 56.9 times less saturated fat than cornmeal.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cornmeal is high in calories and sweet potato has 78% less calories than cornmeal - cornmeal has 384 calories per 100 grams and sweet potato has 86 calories.
For macronutrient ratios, cornmeal is lighter in carbs, heavier in fat and similar to sweet potatoes for protein. Cornmeal has a macronutrient ratio of 10:76:14 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Sweet Potatoes | |
|---|---|---|
| Protein | 10% | 7% |
| Carbohydrates | 76% | 92% |
| Fat | 14% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Cornmeal is high in carbohydrates and sweet potato has 72% less carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and sweet potato has 20.1g of carbohydrates.
The carbs in cornmeal are made of 85% starch, 13% dietary fiber and 2% sugar, whereas the carbs in sweet potatoes comprise of 64% starch, 21% sugar and 15% dietary fiber.
dietary fiber
Both cornmeal and sweet potatoes are high in dietary fiber. Cornmeal has 213% more dietary fiber than sweet potato - cornmeal has 9.4g of dietary fiber per 100 grams and sweet potato has 3g of dietary fiber.
sugar
Cornmeal and sweet potatoes contain similar amounts of sugar - cornmeal has 1.6g of sugar per 100 grams and sweet potato has 4.2g of sugar.
Protein
protein
Cornmeal is a great source of protein and it has 527% more protein than sweet potato - cornmeal has 9.9g of protein per 100 grams and sweet potato has 1.6g of protein.
Fat
saturated fat
Sweet potato has 56.9 times less saturated fat than cornmeal - cornmeal has 1g of saturated fat per 100 grams and sweet potato has 0.02g of saturated fat.
Vitamins
Vitamin C
Sweet potato has more Vitamin C than cornmeal - sweet potato has 2.4mg of Vitamin C per 100 grams and cornmeal does not contain significant amounts.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than cornmeal - sweet potato has 709ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.
Vitamin E
Cornmeal and sweet potatoes contain similar amounts of Vitamin E - cornmeal has 0.37mg of Vitamin E per 100 grams and sweet potato has 0.26mg of Vitamin E.
Vitamin K
Cornmeal and sweet potatoes contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and sweet potato has 1.8ug of Vitamin K.
The B Vitamins
Cornmeal has more thiamin, niacin, Vitamin B6 and folate. Both cornmeal and sweet potatoes contain significant amounts of riboflavin and pantothenic acid.
| Cornmeal | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.3 MG | 0.078 MG |
| Riboflavin | 0.093 MG | 0.061 MG |
| Niacin | 2.47 MG | 0.557 MG |
| Pantothenic acid | 0.595 MG | 0.8 MG |
| Vitamin B6 | 0.59 MG | 0.209 MG |
| Folate | 34 UG | 11 UG |
Minerals
calcium
Sweet potato has 400% more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and sweet potato has 30mg of calcium.
iron
Cornmeal is a great source of iron and it has 390% more iron than sweet potato - cornmeal has 3mg of iron per 100 grams and sweet potato has 0.61mg of iron.
potassium
Both cornmeal and sweet potatoes are high in potassium. Cornmeal is very similar to cornmeal for potassium - cornmeal has 322mg of potassium per 100 grams and sweet potato has 337mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cornmeal has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Cornmeal | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.001 G |
| Total | 0.06 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, cornmeal has more linoleic acid than sweet potato per 100 grams.
| Cornmeal | Sweet Potatoes | |
|---|---|---|
| other omega 6 | 0.033 G | ~ |
| linoleic acid | 2.292 G | 0.013 G |
| Total | 2.325 G | 0.013 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 Sweet Potatoes (Sweet potato, raw, unprepared) .
Cornmeal g
()
|
Daily Values (%) |
Sweet Potatoes 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 % |
|
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 % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
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 sweet potatoes contain more calories in 100 grams?Cornmeal is high in calories and sweet potato has 80% less calories than cornmeal - cornmeal has 384 calories in 100g and sweet potato has 86 calories.
Does cornmeal or sweet potatoes have more carbohydrates?
By weight, cornmeal is high in carbohydrates and sweet potato has 70% fewer carbohydrates than cornmeal - cornmeal has 72.9g of carbs for 100g and sweet potato has 20.1g of carbohydrates. the carbs in cornmeal are made of 90% starch, 10% dietary fiber and 0% sugar, whereas the carbs in sweet potatoes comprise of 60% starch, 20% sugar and 20% dietary fiber.
Does cornmeal or sweet potatoes contain more potassium?
Both cornmeal and sweet potatoes are high in potassium. Cornmeal is very similar to cornmeal for potassium - cornmeal has 322mg of potassium in 100 grams and sweet potato has 337mg of potassium.