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Potato vs. Corn — In-Depth Nutrition Comparison

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Important differences between Potato and Corn

  • Potato has more Vitamin B6, Potassium, Iron, and Copper, however, Corn has more Vitamin B5.
  • Potato's daily need coverage for Vitamin B6 is 13% more.
  • Potato has 2 times more Potassium than Corn. Potato has 535mg of Potassium, while Corn has 218mg.
  • Potato is lower in Sugar.

The food varieties used in the comparison are Potatoes, baked, flesh and skin, without salt and Corn, sweet, yellow, cooked, boiled, drained, without salt.

Infographic

Potato vs Corn infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Potato
7
:
3
Corn
Contains more Calcium +400%
Contains more Iron +140%
Contains more Potassium +145.4%
Contains more Copper +140.8%
Contains more Manganese +31.1%
Contains more Selenium +100%
Contains less Sodium -90%
Contains more Zinc +72.2%
Equal in Magnesium - 26
Equal in Phosphorus - 77
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Contains more Calcium +400%
Contains more Iron +140%
Contains more Potassium +145.4%
Contains more Copper +140.8%
Contains more Manganese +31.1%
Contains more Selenium +100%
Contains less Sodium -90%
Contains more Zinc +72.2%
Equal in Magnesium - 26
Equal in Phosphorus - 77

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Potato
4
:
6
Corn
Contains more Vitamin C +74.5%
Contains more Vitamin B6 +123.7%
Contains more Folate +21.7%
Contains more Vitamin K +400%
Contains more Vitamin A +2530%
Contains more Vitamin E +125%
Contains more Vitamin B1 +45.3%
Contains more Vitamin B2 +18.8%
Contains more Vitamin B3 +19.4%
Contains more Vitamin B5 +110.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
Contains more Vitamin C +74.5%
Contains more Vitamin B6 +123.7%
Contains more Folate +21.7%
Contains more Vitamin K +400%
Contains more Vitamin A +2530%
Contains more Vitamin E +125%
Contains more Vitamin B1 +45.3%
Contains more Vitamin B2 +18.8%
Contains more Vitamin B3 +19.4%
Contains more Vitamin B5 +110.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
3
:
2
Corn
Contains more Other +90%
Contains more Protein +36.4%
Contains more Fats +1053.8%
Equal in Carbs - 20.98
Equal in Water - 73.41
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more Other +90%
Contains more Protein +36.4%
Contains more Fats +1053.8%
Equal in Carbs - 20.98
Equal in Water - 73.41

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
1
:
2
Corn
Contains less Saturated Fat -82.7%
Contains more Monounsaturated Fat +12366.7%
Contains more Polyunsaturated fat +957.9%
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
Contains less Saturated Fat -82.7%
Contains more Monounsaturated Fat +12366.7%
Contains more Polyunsaturated fat +957.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato
1
:
4
Corn
Contains more Starch +140.9%
Contains more Sucrose +585%
Contains more Glucose +90.9%
Contains more Fructose +132.4%
Contains more Maltose +∞%
94% 2% 2% 2%
Starch: 17.27 g
Sucrose: 0.4 g
Glucose: 0.44 g
Fructose: 0.34 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
61% 23% 7% 7%
Starch: 7.17 g
Sucrose: 2.74 g
Glucose: 0.84 g
Fructose: 0.79 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more Starch +140.9%
Contains more Sucrose +585%
Contains more Glucose +90.9%
Contains more Fructose +132.4%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Potato Corn
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Potato Corn Opinion
Net carbs 18.95g 18.58g Potato
Protein 2.5g 3.41g Corn
Fats 0.13g 1.5g Corn
Carbs 21.15g 20.98g Potato
Calories 93kcal 96kcal Corn
Starch 17.27g 7.17g Potato
Fructose 0.34g 0.79g Corn
Sugar 1.18g 4.54g Potato
Fiber 2.2g 2.4g Corn
Calcium 15mg 3mg Potato
Iron 1.08mg 0.45mg Potato
Magnesium 28mg 26mg Potato
Phosphorus 70mg 77mg Corn
Potassium 535mg 218mg Potato
Sodium 10mg 1mg Corn
Zinc 0.36mg 0.62mg Corn
Copper 0.118mg 0.049mg Potato
Manganese 0.219mg 0.167mg Potato
Selenium 0.4µg 0.2µg Potato
Vitamin A 10IU 263IU Corn
Vitamin A RAE 1µg 13µg Corn
Vitamin E 0.04mg 0.09mg Corn
Vitamin C 9.6mg 5.5mg Potato
Vitamin B1 0.064mg 0.093mg Corn
Vitamin B2 0.048mg 0.057mg Corn
Vitamin B3 1.41mg 1.683mg Corn
Vitamin B5 0.376mg 0.792mg Corn
Vitamin B6 0.311mg 0.139mg Potato
Folate 28µg 23µg Potato
Vitamin K 2µg 0.4µg Potato
Tryptophan 0.025mg 0.023mg Potato
Threonine 0.081mg 0.133mg Corn
Isoleucine 0.08mg 0.133mg Corn
Leucine 0.119mg 0.358mg Corn
Lysine 0.13mg 0.141mg Corn
Methionine 0.038mg 0.069mg Corn
Phenylalanine 0.099mg 0.155mg Corn
Valine 0.125mg 0.191mg Corn
Histidine 0.042mg 0.091mg Corn
Saturated Fat 0.034g 0.197g Potato
Monounsaturated Fat 0.003g 0.374g Corn
Polyunsaturated fat 0.057g 0.603g Corn

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Corn
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Potato
17%
Corn
Minerals Daily Need Coverage Score
22%
Potato
14%
Corn

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 3.36g)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.163g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $1)
Which food is richer in minerals?
Potato
Potato is relatively richer in minerals
Which food contains less Sodium?
Corn
Corn contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Corn
Corn is lower in glycemic index (difference - 34)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/nutrients
  2. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.