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  6. Corn raw vs. Sweet potato

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 for sweet potato is 280% higher.
  • Corn raw contains 4 times more folate than sweet potato. Corn raw contains 42µg of folate, while sweet potato contains 11µg.
  • Corn raw has a lower glycemic index than sweet potato.

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32%
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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3%
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 Vitamin AVitamin A +7777.8%
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

All nutrients comparison - raw data values

Nutrient Corn raw Sweet potato DV% diff.
Vitamin A 9µg 709µg 78%
Copper 0.054mg 0.151mg 11%
Vitamin B6 0.093mg 0.209mg 9%
Vitamin B3 1.77mg 0.557mg 8%
Folate 42µg 11µg 8%
Phosphorus 89mg 47mg 6%
Vitamin B1 0.155mg 0.078mg 6%
Vitamin C 6.8mg 2.4mg 5%
Fiber 2g 3g 4%
Manganese 0.163mg 0.258mg 4%
Protein 3.27g 1.57g 3%
Magnesium 37mg 25mg 3%
Calcium 2mg 30mg 3%
Starch 5.7g 12.65g 3%
Polyunsaturated fat 0.487g 0.014g 3%
Fats 1.35g 0.05g 2%
Potassium 270mg 337mg 2%
Sodium 15mg 55mg 2%
Vitamin B5 0.717mg 0.8mg 2%
Choline 23mg 12.3mg 2%
Fructose 1.94g 0.7g 2%
Iron 0.52mg 0.61mg 1%
Zinc 0.46mg 0.3mg 1%
Vitamin E 0.07mg 0.26mg 1%
Vitamin K 0.3µg 1.8µg 1%
Saturated fat 0.325g 0.018g 1%
Monounsaturated fat 0.432g 0.001g 1%
Calories 86kcal 86kcal 0%
Net carbs 16.7g 17.12g N/A
Carbs 18.7g 20.12g 0%
Sugar 6.26g 4.18g N/A
Selenium 0.6µg 0.6µg 0%
Vitamin B2 0.055mg 0.061mg 0%
Tryptophan 0.023mg 0.031mg 0%
Threonine 0.129mg 0.083mg 0%
Isoleucine 0.129mg 0.055mg 0%
Leucine 0.348mg 0.092mg 0%
Lysine 0.137mg 0.066mg 0%
Methionine 0.067mg 0.029mg 0%
Phenylalanine 0.15mg 0.089mg 0%
Valine 0.185mg 0.086mg 0%
Histidine 0.089mg 0.031mg 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
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

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.