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.
Detailed nutritional comparison of cornmeal and sweet potatoes is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Cornmeal src
Image of Sweet Potatoes src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Cornmeal or Sweet Potatoes .

Note: The specific food items compared are: Cornmeal (Cornmeal, yellow (Navajo)) and Sweet Potatoes (Sweet potato, raw, unprepared) .

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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.