Corn vs. Potato — In-Depth Nutrition Comparison
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Important differences between corn and potatoes
- Corn has more vitamin B5 and vitamin A; however, potatoes have more vitamin B6, potassium, iron, and copper.
- Potatoes' daily need coverage for vitamin B6 is 13% more.
- Corn has 26 times more vitamin A than potatoes. Corn has 263IU of vitamin A, while potatoes have 10IU.
- Potatoes are lower in sugar.
- Potatoes have a higher glycemic index than corn.
The food varieties used in the comparison are Corn, sweet, yellow, cooked, boiled, drained, without salt and Potatoes, baked, flesh, and skin, without salt.
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 more ZincZinc | +72.2% |
| Contains less SodiumSodium | -90% |
| Contains more CalciumCalcium | +400% |
| Contains more PotassiumPotassium | +145.4% |
| Contains more IronIron | +140% |
| Contains more CopperCopper | +140.8% |
| Contains more ManganeseManganese | +31.1% |
| Contains more SeleniumSelenium | +100% |
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 more Vitamin AVitamin A | +1200% |
| Contains more Vitamin EVitamin E | +125% |
| Contains more Vitamin B1Vitamin B1 | +45.3% |
| Contains more Vitamin B2Vitamin B2 | +18.8% |
| Contains more Vitamin B3Vitamin B3 | +19.4% |
| Contains more Vitamin B5Vitamin B5 | +110.6% |
| Contains more CholineCholine | +96.6% |
| Contains more Vitamin CVitamin C | +74.5% |
| Contains more Vitamin B6Vitamin B6 | +123.7% |
| Contains more Vitamin KVitamin K | +400% |
| Contains more FolateFolate | +21.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.139mg | 0.311mg | 13% |
| Potassium | 218mg | 535mg | 9% |
| Copper | 0.049mg | 0.118mg | 8% |
| Vitamin B5 | 0.792mg | 0.376mg | 8% |
| Iron | 0.45mg | 1.08mg | 8% |
| Vitamin C | 5.5mg | 9.6mg | 5% |
| Polyunsaturated fat | 0.603g | 0.057g | 4% |
| Starch | 7.17g | 17.27g | 4% |
| Choline | 29.1mg | 14.8mg | 3% |
| Vitamin B1 | 0.093mg | 0.064mg | 2% |
| Vitamin B3 | 1.683mg | 1.41mg | 2% |
| Zinc | 0.62mg | 0.36mg | 2% |
| Manganese | 0.167mg | 0.219mg | 2% |
| Protein | 3.41g | 2.5g | 2% |
| Fats | 1.5g | 0.13g | 2% |
| Vitamin K | 0.4µg | 2µg | 1% |
| Saturated fat | 0.197g | 0.034g | 1% |
| Monounsaturated fat | 0.374g | 0.003g | 1% |
| Vitamin B2 | 0.057mg | 0.048mg | 1% |
| Folate | 23µg | 28µg | 1% |
| Fructose | 0.79g | 0.34g | 1% |
| Calcium | 3mg | 15mg | 1% |
| Vitamin A | 13µg | 1µg | 1% |
| Phosphorus | 77mg | 70mg | 1% |
| Fiber | 2.4g | 2.2g | 1% |
| Calories | 96kcal | 93kcal | 0% |
| Carbs | 20.98g | 21.15g | 0% |
| Net carbs | 18.58g | 18.95g | N/A |
| Magnesium | 26mg | 28mg | 0% |
| Sugar | 4.54g | 1.18g | N/A |
| Sodium | 1mg | 10mg | 0% |
| Vitamin E | 0.09mg | 0.04mg | 0% |
| Selenium | 0.2µg | 0.4µg | 0% |
| Tryptophan | 0.023mg | 0.025mg | 0% |
| Threonine | 0.133mg | 0.081mg | 0% |
| Isoleucine | 0.133mg | 0.08mg | 0% |
| Leucine | 0.358mg | 0.119mg | 0% |
| Lysine | 0.141mg | 0.13mg | 0% |
| Methionine | 0.069mg | 0.038mg | 0% |
| Phenylalanine | 0.155mg | 0.099mg | 0% |
| Valine | 0.191mg | 0.125mg | 0% |
| Histidine | 0.091mg | 0.042mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +36.4% |
| Contains more FatsFats | +1053.8% |
| Contains more OtherOther | +90% |
~equal in
Carbs
~21.15g
~equal in
Water
~74.89g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +12366.7% |
| Contains more Poly. FatPolyunsaturated fat | +957.9% |
| Contains less Sat. FatSaturated fat | -82.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +585% |
| Contains more GlucoseGlucose | +90.9% |
| Contains more FructoseFructose | +132.4% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +140.9% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
