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Maize vs Potato - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Potato
Potato contains less Sugars (difference - 5.44g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.3g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $1)
Which food is lower in glycemic index?
Maize
Maize is lower in glycemic index (difference - 6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Maize Potato
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Maize Potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
13
Maize
16
Potato
Mineral Summary Score
13
Maize
14
Potato

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Maize
3
:
5
Potato
Contains more Magnesium +60.9%
Contains more Zinc +53.3%
Contains more Phosphorus +56.1%
Contains more Iron +55.8%
Contains more Calcium +500%
Contains more Potassium +57.4%
Contains more Copper +103.7%
Contains less Sodium -60%
Contains more Magnesium +60.9%
Contains more Zinc +53.3%
Contains more Phosphorus +56.1%
Contains more Iron +55.8%
Contains more Calcium +500%
Contains more Potassium +57.4%
Contains more Copper +103.7%
Contains less Sodium -60%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Maize
6
:
3
Potato
Contains more Vitamin A +9250%
Contains more Vitamin E +600%
Contains more Vitamin B1 +91.4%
Contains more Vitamin B2 +71.9%
Contains more Vitamin B3 +66.8%
Contains more Vitamin B5 +143.1%
Contains more Vitamin C +189.7%
Contains more Vitamin B6 +220.4%
Contains more Vitamin K +566.7%
Contains more Vitamin A +9250%
Contains more Vitamin E +600%
Contains more Vitamin B1 +91.4%
Contains more Vitamin B2 +71.9%
Contains more Vitamin B3 +66.8%
Contains more Vitamin B5 +143.1%
Contains more Vitamin C +189.7%
Contains more Vitamin B6 +220.4%
Contains more Vitamin K +566.7%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
20%
Maize
12%
Potato
Carbohydrates
19%
Maize
17%
Potato
Fats
6%
Maize
0%
Potato

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Maize Potato Opinion
Calories 86 77 Maize
Protein 3.27 2.05 Maize
Fats 1.35 0.09 Maize
Vitamin C 6.8 19.7 Potato
Carbs 18.7 17.49 Maize
Cholesterol 0 0
Vitamin D 0 0
Iron 0.52 0.81 Potato
Calcium 2 12 Potato
Potassium 270 425 Potato
Magnesium 37 23 Maize
Sugars 6.26 0.82 Maize
Fiber 2 2.1 Potato
Copper 0.054 0.11 Potato
Zinc 0.46 0.3 Maize
Starch 5.7 15.29 Potato
Phosphorus 89 57 Maize
Sodium 15 6 Potato
Vitamin A 187 2 Maize
Vitamin E 0.07 0.01 Maize
Vitamin D 0 0
Vitamin B1 0.155 0.081 Maize
Vitamin B2 0.055 0.032 Maize
Vitamin B3 1.77 1.061 Maize
Vitamin B5 0.717 0.295 Maize
Vitamin B6 0.093 0.298 Potato
Vitamin B12 0 0
Vitamin K 0.3 2 Potato
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.325 0.025 Potato
Monounsaturated Fat 0.432 0.002 Maize
Polyunsaturated fat 0.487 0.042 Maize
Tryptophan 0.023 0.021 Maize
Threonine 0.129 0.067 Maize
Isoleucine 0.129 0.066 Maize
Leucine 0.348 0.098 Maize
Lysine 0.137 0.107 Maize
Methionine 0.067 0.032 Maize
Phenylalanine 0.15 0.081 Maize
Valine 0.185 0.103 Maize
Histidine 0.089 0.035 Maize
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.