Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Maize vs Potato - In-Depth Nutrition Comparison

Compare

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
Copy 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" 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 Zinc +53.3%
Contains more Phosphorus +56.1%
Contains more Iron +55.8%
Contains more Calcium +500%
Contains more Potassium +57.4%
Contains more Copper +103.7%
Contains less Sodium -60%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 20% 1% 24% 27% 18% 13% 39% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 4% 38% 17% 37% 9% 25% 1%
Contains more Magnesium +60.9%
Contains more Zinc +53.3%
Contains more Phosphorus +56.1%
Contains more Iron +55.8%
Contains more Calcium +500%
Contains more Potassium +57.4%
Contains more Copper +103.7%
Contains less Sodium -60%

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 23% 12% 2% 0% 39% 13% 34% 44% 22% 0% 1% 32%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 66% 1% 1% 0% 21% 8% 20% 18% 69% 0% 5% 12%
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 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 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

Which food is preferable for your diet?

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

People also compare

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.

All nutrients comparison - raw data values

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

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.