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Maize vs Potato - In-Depth Nutrition Comparison

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How are Maize and Potato different?

  • Maize is higher in Vitamin B5, Folate, and Vitamin B1, however Potato is richer in Vitamin B6, Vitamin C, and Copper.
  • Daily need coverage for Vitamin B6 from Potato is 16% higher.
  • Maize contains 3 times more Folate than Potato. While Maize contains 42µg of Folate, Potato contains only 15µg.

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

Infographic

Maize vs Potato 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Maize
3
:
5
Potato
Contains more Magnesium +60.9%
Contains more Phosphorus +56.1%
Contains more Zinc +53.3%
Contains more Calcium +500%
Contains more Iron +55.8%
Contains more Potassium +57.4%
Contains less Sodium -60%
Contains more Copper +103.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 31% 17% 25% 38% 1% 9% 37%
Contains more Magnesium +60.9%
Contains more Phosphorus +56.1%
Contains more Zinc +53.3%
Contains more Calcium +500%
Contains more Iron +55.8%
Contains more Potassium +57.4%
Contains less Sodium -60%
Contains more Copper +103.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Maize
7
:
3
Potato
Contains more Vitamin A +9250%
Contains more Vitamin E +600%
Contains more Vitamin B1 +91.4%
Contains more Vitamin B2 +71.9%
Contains more Vitamin B3 +66.8%
Contains more Vitamin B5 +143.1%
Contains more Folate +180%
Contains more Vitamin C +189.7%
Contains more Vitamin B6 +220.4%
Contains more Vitamin K +566.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
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% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Contains more Vitamin A +9250%
Contains more Vitamin E +600%
Contains more Vitamin B1 +91.4%
Contains more Vitamin B2 +71.9%
Contains more Vitamin B3 +66.8%
Contains more Vitamin B5 +143.1%
Contains more Folate +180%
Contains more Vitamin C +189.7%
Contains more Vitamin B6 +220.4%
Contains more Vitamin K +566.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Maize Potato
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Maize Potato Opinion
Net carbs 16.7g 15.39g Maize
Protein 3.27g 2.05g Maize
Fats 1.35g 0.09g Maize
Carbs 18.7g 17.49g Maize
Calories 86kcal 77kcal Maize
Starch 5.7g 15.29g Potato
Fructose 1.94g 0.26g Maize
Sugar 6.26g 0.82g Potato
Fiber 2g 2.1g Potato
Calcium 2mg 12mg Potato
Iron 0.52mg 0.81mg Potato
Magnesium 37mg 23mg Maize
Phosphorus 89mg 57mg Maize
Potassium 270mg 425mg Potato
Sodium 15mg 6mg Potato
Zinc 0.46mg 0.3mg Maize
Copper 0.054mg 0.11mg Potato
Vitamin A 187IU 2IU Maize
Vitamin E 0.07mg 0.01mg Maize
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.8mg 19.7mg Potato
Vitamin B1 0.155mg 0.081mg Maize
Vitamin B2 0.055mg 0.032mg Maize
Vitamin B3 1.77mg 1.061mg Maize
Vitamin B5 0.717mg 0.295mg Maize
Vitamin B6 0.093mg 0.298mg Potato
Folate 42µg 15µg Maize
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 2µg Potato
Tryptophan 0.023mg 0.021mg Maize
Threonine 0.129mg 0.067mg Maize
Isoleucine 0.129mg 0.066mg Maize
Leucine 0.348mg 0.098mg Maize
Lysine 0.137mg 0.107mg Maize
Methionine 0.067mg 0.032mg Maize
Phenylalanine 0.15mg 0.081mg Maize
Valine 0.185mg 0.103mg Maize
Histidine 0.089mg 0.035mg Maize
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.325g 0.025g Potato
Monounsaturated Fat 0.432g 0.002g Maize
Polyunsaturated fat 0.487g 0.042g Maize

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maize Potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Maize
18
Potato
Mineral Summary Score
18
Maize
20
Potato

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
20%
Maize
12%
Potato
Carbohydrates
19%
Maize
17%
Potato
Fats
6%
Maize
0%
Potato

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 5.44g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.3g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $1)
Which food is lower in glycemic index?
Maize
Maize is lower in glycemic index (difference - 34)
Which food is richer in vitamins?
Maize
Maize is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Maize - 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.