Cornstarch vs. Sweet Potatoes
Nutrition comparison of Cornstarch and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornstarch
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornstarch and sweet potatoes:
- Sweet potato has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of Vitamin A and potassium.
USDA sources for nutritional information: Cornstarch (Cornstarch) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cornstarch is high in calories and sweet potato has 77% less calories than cornstarch - sweet potato has 86 calories per 100 grams and cornstarch has 381 calories.
For macronutrient ratios, cornstarch is lighter in protein, heavier in carbs and similar to sweet potatoes for fat. Cornstarch has a macronutrient ratio of 0:100:0 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornstarch | Sweet Potatoes | |
|---|---|---|
| Protein | ~ | 7% |
| Carbohydrates | 100% | 92% |
| Fat | ~ | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Cornstarch is high in carbohydrates and sweet potato has 78% less carbohydrates than cornstarch - sweet potato has 20.1g of total carbs per 100 grams and cornstarch has 91.3g of carbohydrates.
dietary fiber
Sweet potato is a great source of dietary fiber and it has 233% more dietary fiber than cornstarch - sweet potato has 3g of dietary fiber per 100 grams and cornstarch has 0.9g of dietary fiber.
sugar
Cornstarch has less sugar than sweet potato - sweet potato has 4.2g of sugar per 100 grams and cornstarch does not contain significant amounts.
Protein
protein
Sweet potatoes and cornstarch contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and cornstarch has 0.26g of protein.
Fat
saturated fat
Both sweet potatoes and cornstarch are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and cornstarch has 0.01g of saturated fat.
Vitamins
Vitamin C
Sweet potato has more Vitamin C than cornstarch - sweet potato has 2.4mg of Vitamin C per 100 grams and cornstarch does not contain significant amounts.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than cornstarch - sweet potato has 709ug of Vitamin A per 100 grams and cornstarch does not contain significant amounts.
Vitamin E
Sweet potatoes and cornstarch contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and cornstarch does not contain significant amounts.
Vitamin K
Sweet potatoes and cornstarch contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and cornstarch does not contain significant amounts.
The B Vitamins
Sweet potato has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cornstarch | Sweet Potatoes | |
|---|---|---|
| Thiamin | ~ | 0.078 MG |
| Riboflavin | ~ | 0.061 MG |
| Niacin | ~ | 0.557 MG |
| Pantothenic acid | ~ | 0.8 MG |
| Vitamin B6 | ~ | 0.209 MG |
| Folate | ~ | 11 UG |
Minerals
calcium
Sweet potato has 14 times more calcium than cornstarch - sweet potato has 30mg of calcium per 100 grams and cornstarch has 2mg of calcium.
iron
Sweet potatoes and cornstarch contain similar amounts of iron - sweet potato has 0.61mg of iron per 100 grams and cornstarch has 0.47mg of iron.
potassium
Sweet potato is an excellent source of potassium and it has 111 times more potassium than cornstarch - sweet potato has 337mg of potassium per 100 grams and cornstarch has 3mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both cornstarch and sweet potatoes contain small amounts of linoleic acid.
| Cornstarch | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.025 G | 0.013 G |
| Total | 0.025 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: Cornstarch (Cornstarch) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Cornstarch g
()
|
Daily Values (%) |
Sweet Potatoes g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
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 sweet potatoes or cornstarch contain more calories in 100 grams?Cornstarch is high in calories and sweet potato has 80% less calories than cornstarch - sweet potato has 86 calories in 100g and cornstarch has 381 calories.
Does sweet potatoes or cornstarch have more carbohydrates?
By weight, cornstarch is high in carbohydrates and sweet potato has 80% fewer carbohydrates than cornstarch - sweet potato has 20.1g of carbs for 100g and cornstarch has 91.3g of carbohydrates.
Does sweet potatoes or cornstarch contain more potassium?
Sweet potato is a rich source of potassium and it has 111 times more potassium than cornstarch - sweet potato has 337mg of potassium in 100 grams and cornstarch has 3mg of potassium.