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 RAE, Copper, and Vitamin B6.
- Daily need coverage for Vitamin A RAE 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
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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.
Contains
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Magnesium
+48%
Contains
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Phosphorus
+89.4%
Contains
less
Sodium
-72.7%
Contains
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Zinc
+53.3%
Contains
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Calcium
+1400%
Contains
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Iron
+17.3%
Contains
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Potassium
+24.8%
Contains
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Copper
+179.6%
Contains
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Manganese
+58.3%
Equal in Selenium - 0.6
Contains
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Magnesium
+48%
Contains
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Phosphorus
+89.4%
Contains
less
Sodium
-72.7%
Contains
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Zinc
+53.3%
Contains
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Calcium
+1400%
Contains
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Iron
+17.3%
Contains
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Potassium
+24.8%
Contains
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Copper
+179.6%
Contains
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Manganese
+58.3%
Equal in Selenium - 0.6
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.
:
Contains
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Vitamin C
+183.3%
Contains
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Vitamin B1
+98.7%
Contains
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Vitamin B3
+217.8%
Contains
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Folate
+281.8%
Contains
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Vitamin A
+7486.6%
Contains
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Vitamin E
+271.4%
Contains
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Vitamin B2
+10.9%
Contains
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Vitamin B5
+11.6%
Contains
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Vitamin B6
+124.7%
Contains
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Vitamin K
+500%
Contains
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Vitamin C
+183.3%
Contains
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Vitamin B1
+98.7%
Contains
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Vitamin B3
+217.8%
Contains
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Folate
+281.8%
Contains
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Vitamin A
+7486.6%
Contains
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Vitamin E
+271.4%
Contains
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Vitamin B2
+10.9%
Contains
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Vitamin B5
+11.6%
Contains
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Vitamin B6
+124.7%
Contains
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Vitamin K
+500%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+108.3%
Contains
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Fats
+2600%
Contains
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Other
+55.6%
Equal in Carbs - 20.12
Equal in Water - 77.28
Protein:
3.27 g
Fats:
1.35 g
Carbs:
18.7 g
Water:
76.05 g
Other:
0.63 g
Protein:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
Contains
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Protein
+108.3%
Contains
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Fats
+2600%
Contains
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Other
+55.6%
Equal in Carbs - 20.12
Equal in Water - 77.28
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+43100%
Contains
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Polyunsaturated fat
+3378.6%
Contains
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Saturated Fat
-94.5%
Saturated Fat:
0.325 g
Monounsaturated Fat:
0.432 g
Polyunsaturated fat:
0.487 g
Saturated Fat:
0.018 g
Monounsaturated Fat:
0.001 g
Polyunsaturated fat:
0.014 g
Contains
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Monounsaturated Fat
+43100%
Contains
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Polyunsaturated fat
+3378.6%
Contains
less
Saturated Fat
-94.5%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Glucose
+257.3%
Contains
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Fructose
+177.1%
Contains
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Starch
+121.9%
Contains
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Sucrose
+183.1%
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
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
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Glucose
+257.3%
Contains
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Fructose
+177.1%
Contains
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Starch
+121.9%
Contains
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Sucrose
+183.1%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 16.7g | 17.12g |
|
| Protein | 3.27g | 1.57g |
|
| Fats | 1.35g | 0.05g |
|
| Carbs | 18.7g | 20.12g |
|
| Calories | 86kcal | 86kcal | |
| Starch | 5.7g | 12.65g |
|
| Fructose | 1.94g | 0.7g |
|
| Sugar | 6.26g | 4.18g |
|
| Fiber | 2g | 3g |
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| Calcium | 2mg | 30mg |
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| Iron | 0.52mg | 0.61mg |
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| Magnesium | 37mg | 25mg |
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| Phosphorus | 89mg | 47mg |
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| Potassium | 270mg | 337mg |
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| Sodium | 15mg | 55mg |
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| Zinc | 0.46mg | 0.3mg |
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| Copper | 0.054mg | 0.151mg |
|
| Manganese | 0.163mg | 0.258mg |
|
| Selenium | 0.6µg | 0.6µg | |
| Vitamin A | 187IU | 14187IU |
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| Vitamin A RAE | 9µg | 709µg |
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| Vitamin E | 0.07mg | 0.26mg |
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| Vitamin C | 6.8mg | 2.4mg |
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| Vitamin B1 | 0.155mg | 0.078mg |
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| Vitamin B2 | 0.055mg | 0.061mg |
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| Vitamin B3 | 1.77mg | 0.557mg |
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| Vitamin B5 | 0.717mg | 0.8mg |
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| Vitamin B6 | 0.093mg | 0.209mg |
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| Folate | 42µg | 11µg |
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| Vitamin K | 0.3µg | 1.8µg |
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| Tryptophan | 0.023mg | 0.031mg |
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| Threonine | 0.129mg | 0.083mg |
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| Isoleucine | 0.129mg | 0.055mg |
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| Leucine | 0.348mg | 0.092mg |
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| Lysine | 0.137mg | 0.066mg |
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| Methionine | 0.067mg | 0.029mg |
|
| Phenylalanine | 0.15mg | 0.089mg |
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| Valine | 0.185mg | 0.086mg |
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| Histidine | 0.089mg | 0.031mg |
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| Saturated Fat | 0.325g | 0.018g |
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| Monounsaturated Fat | 0.432g | 0.001g |
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| Polyunsaturated fat | 0.487g | 0.014g |
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| Omega-6 - Linoleic acid | 0.468g |
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| Omega-3 - ALA | 0.014g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet | Equal | |
| Low Glycemic Index diet |
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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%
85%
Minerals Daily Need Coverage Score
17%
20%
Comparison summary
Which food is lower in Sugar?
Sweet potato is lower in Sugar (difference - 2.08g)
Which food is lower in Saturated Fat?
Sweet potato is lower in Saturated Fat (difference - 0.307g)
Which food is cheaper?
Sweet potato is cheaper (difference - $1)
Which food is richer in minerals?
Sweet potato is relatively richer in minerals
Which food contains less Sodium?
Corn raw contains less Sodium (difference - 40mg)
Which food is lower in glycemic index?
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.