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  6. Corn raw vs. Potato

Corn raw vs. Potato — In-Depth Nutrition Comparison

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How are corn raw and potatoes different?

  • Corn raw is higher in vitamin B5, folate, and vitamin B1; however, potatoes are richer in vitamin B6, vitamin C, and copper.
  • Daily need coverage for vitamin B6 for potatoes is 16% higher.
  • Corn raw contains 3 times more folate than potatoes. While corn raw contains 42µg of folate, potatoes contain only 15µg.
  • Corn raw has a lower glycemic index (52) than potatoes (86).

Corn, sweet, yellow, raw and Potatoes, flesh, and skin, raw are the varieties used in this article.

Infographic

Corn raw vs Potato infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Potato
Potato
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more MagnesiumMagnesium +60.9%
Contains more ZincZinc +53.3%
Contains more PhosphorusPhosphorus +56.1%
Contains more SeleniumSelenium +50%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +57.4%
Contains more IronIron +55.8%
Contains more CopperCopper +103.7%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +22.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Potato
Potato
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B1Vitamin B1 +91.4%
Contains more Vitamin B2Vitamin B2 +71.9%
Contains more Vitamin B3Vitamin B3 +66.8%
Contains more Vitamin B5Vitamin B5 +143.1%
Contains more FolateFolate +180%
Contains more CholineCholine +90.1%
Contains more Vitamin CVitamin C +189.7%
Contains more Vitamin B6Vitamin B6 +220.4%
Contains more Vitamin KVitamin K +566.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn raw Potato DV% diff.
Vitamin B6 0.093mg 0.298mg 16%
Vitamin C 6.8mg 19.7mg 14%
Vitamin B5 0.717mg 0.295mg 8%
Folate 42µg 15µg 7%
Vitamin B1 0.155mg 0.081mg 6%
Copper 0.054mg 0.11mg 6%
Phosphorus 89mg 57mg 5%
Potassium 270mg 425mg 5%
Starch 5.7g 15.29g 4%
Iron 0.52mg 0.81mg 4%
Vitamin B3 1.77mg 1.061mg 4%
Magnesium 37mg 23mg 3%
Polyunsaturated fat 0.487g 0.042g 3%
Choline 23mg 12.1mg 2%
Fructose 1.94g 0.26g 2%
Manganese 0.163mg 0.2mg 2%
Fats 1.35g 0.09g 2%
Protein 3.27g 2.05g 2%
Vitamin B2 0.055mg 0.032mg 2%
Zinc 0.46mg 0.3mg 1%
Saturated fat 0.325g 0.025g 1%
Calcium 2mg 12mg 1%
Vitamin A 9µg 0µg 1%
Vitamin K 0.3µg 2µg 1%
Monounsaturated fat 0.432g 0.002g 1%
Calories 86kcal 77kcal 0%
Net carbs 16.7g 15.39g N/A
Carbs 18.7g 17.49g 0%
Sugar 6.26g 0.82g N/A
Fiber 2g 2.1g 0%
Sodium 15mg 6mg 0%
Vitamin E 0.07mg 0.01mg 0%
Selenium 0.6µg 0.4µg 0%
Tryptophan 0.023mg 0.021mg 0%
Threonine 0.129mg 0.067mg 0%
Isoleucine 0.129mg 0.066mg 0%
Leucine 0.348mg 0.098mg 0%
Lysine 0.137mg 0.107mg 0%
Methionine 0.067mg 0.032mg 0%
Phenylalanine 0.15mg 0.081mg 0%
Valine 0.185mg 0.103mg 0%
Histidine 0.089mg 0.035mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Potato
Potato
2
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more ProteinProtein +59.5%
Contains more FatsFats +1400%
Contains more OtherOther +77.8%
~equal in Carbs ~17.49g
~equal in Water ~79.25g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +21500%
Contains more Poly. FatPolyunsaturated fat +1059.5%
Contains less Sat. FatSaturated fat -92.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Potato
Potato
1
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +423.5%
Contains more GlucoseGlucose +1006.5%
Contains more FructoseFructose +646.2%
Contains more StarchStarch +168.2%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.