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Corn raw vs. Sweet potato — In-Depth Nutrition Comparison

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The main differences between Corn raw and Sweet potato

  • Corn raw is richer in Folate, Vitamin B3, Vitamin B1, and Phosphorus, yet Sweet potato is richer in Vitamin A, Copper, and Vitamin B6.
  • Daily need coverage for Vitamin A from Sweet potato is 78% higher.
  • Corn raw contains 4 times more Folate than Sweet potato. Corn raw contains 42µg of Folate, while Sweet potato contains 11µg.

Food types used in this article are Corn, sweet, yellow, raw and Sweet potato, raw, unprepared.

Infographic

Corn raw vs Sweet 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more MagnesiumMagnesium +48%
Contains more ZincZinc +53.3%
Contains more PhosphorusPhosphorus +89.4%
Contains less SodiumSodium -72.7%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +24.8%
Contains more IronIron +17.3%
Contains more CopperCopper +179.6%
Contains more ManganeseManganese +58.3%
~equal in Selenium ~0.6µg

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% 11% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
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 8% 851% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin CVitamin C +183.3%
Contains more Vitamin B1Vitamin B1 +98.7%
Contains more Vitamin B3Vitamin B3 +217.8%
Contains more FolateFolate +281.8%
Contains more CholineCholine +87%
Contains more Vitamin AVitamin A +7486.6%
Contains more Vitamin EVitamin E +271.4%
Contains more Vitamin B2Vitamin B2 +10.9%
Contains more Vitamin B5Vitamin B5 +11.6%
Contains more Vitamin B6Vitamin B6 +124.7%
Contains more Vitamin KVitamin K +500%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +108.3%
Contains more FatsFats +2600%
Contains more OtherOther +55.6%
~equal in Carbs ~20.12g
~equal in Water ~77.28g

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
55% 3% 42%
Saturated Fat: Sat. Fat 0.018 g
Monounsaturated Fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated Fat +43100%
Contains more Poly. FatPolyunsaturated fat +3378.6%
Contains less Sat. FatSaturated Fat -94.5%

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
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +257.3%
Contains more FructoseFructose +177.1%
Contains more StarchStarch +121.9%
Contains more SucroseSucrose +183.1%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Corn raw Sweet potato
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 Corn raw Sweet potato Opinion
Calories 86kcal 86kcal
Protein 3.27g 1.57g Corn raw
Fats 1.35g 0.05g Corn raw
Vitamin C 6.8mg 2.4mg Corn raw
Net carbs 16.7g 17.12g Sweet potato
Carbs 18.7g 20.12g Sweet potato
Magnesium 37mg 25mg Corn raw
Calcium 2mg 30mg Sweet potato
Potassium 270mg 337mg Sweet potato
Iron 0.52mg 0.61mg Sweet potato
Sugar 6.26g 4.18g Sweet potato
Fiber 2g 3g Sweet potato
Copper 0.054mg 0.151mg Sweet potato
Zinc 0.46mg 0.3mg Corn raw
Starch 5.7g 12.65g Sweet potato
Phosphorus 89mg 47mg Corn raw
Sodium 15mg 55mg Corn raw
Vitamin A 187IU 14187IU Sweet potato
Vitamin A 9µg 709µg Sweet potato
Vitamin E 0.07mg 0.26mg Sweet potato
Manganese 0.163mg 0.258mg Sweet potato
Selenium 0.6µg 0.6µg
Vitamin B1 0.155mg 0.078mg Corn raw
Vitamin B2 0.055mg 0.061mg Sweet potato
Vitamin B3 1.77mg 0.557mg Corn raw
Vitamin B5 0.717mg 0.8mg Sweet potato
Vitamin B6 0.093mg 0.209mg Sweet potato
Vitamin K 0.3µg 1.8µg Sweet potato
Folate 42µg 11µg Corn raw
Choline 23mg 12.3mg Corn raw
Saturated Fat 0.325g 0.018g Sweet potato
Monounsaturated Fat 0.432g 0.001g Corn raw
Polyunsaturated fat 0.487g 0.014g Corn raw
Tryptophan 0.023mg 0.031mg Sweet potato
Threonine 0.129mg 0.083mg Corn raw
Isoleucine 0.129mg 0.055mg Corn raw
Leucine 0.348mg 0.092mg Corn raw
Lysine 0.137mg 0.066mg Corn raw
Methionine 0.067mg 0.029mg Corn raw
Phenylalanine 0.15mg 0.089mg Corn raw
Valine 0.185mg 0.086mg Corn raw
Histidine 0.089mg 0.031mg Corn raw
Fructose 1.94g 0.7g Corn raw
Omega-3 - ALA 0.014g Corn raw
Omega-6 - Linoleic acid 0.468g Corn raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn raw Sweet potato
Low Calories diet Equal
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
18%
Corn raw
79%
Sweet potato
Minerals Daily Need Coverage Score
17%
Corn raw
20%
Sweet potato

Comparison summary

Which food is lower in Sugar?
Sweet potato
Sweet potato is lower in Sugar (difference - 2.08g)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.307g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $1)
Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food contains less Sodium?
Corn raw
Corn raw contains less Sodium (difference - 40mg)
Which food is lower in glycemic index?
Corn raw
Corn raw is lower in glycemic index (difference - 18)
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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/nutrients
  2. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.