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Corn vs. Potato — In-Depth Nutrition Comparison

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Important differences between Corn and Potato

  • Corn has more Vitamin B5, however, Potato has more Vitamin B6, Potassium, Iron, and Copper.
  • Potato's daily need coverage for Vitamin B6 is 13% more.
  • Corn has 4 times more Sugar than Potato. Corn has 4.54g of Sugar, while Potato has 1.18g.

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

Corn 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Corn
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
Potato
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
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%
~equal in Magnesium ~28mg
~equal in Phosphorus ~70mg

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.
Corn
7
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 Choline Choline 18% 16% 1.8% 0% 23% 13% 32% 48% 32% 0% 1% 17% 16%
Potato
4
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 Choline Choline 32% 0.6% 0.8% 0% 16% 11% 26% 23% 72% 0% 5% 21% 8.1%
Contains more Vitamin AVitamin A +2530%
Contains more Vitamin E Vitamin 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
2
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Potato
3
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
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
Corn
2
17% 32% 51%
Saturated Fat: Sat. Fat 0.197 g
Monounsaturated Fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 g
Potato
1
36% 3% 61%
Saturated Fat: Sat. Fat 0.034 g
Monounsaturated Fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 g
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
Corn
4
61% 23% 7% 7%
Starch: 7.17 g
Sucrose: 2.74 g
Glucose: 0.84 g
Fructose: 0.79 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Potato
1
94% 2% 2% 2%
Starch: 17.27 g
Sucrose: 0.4 g
Glucose: 0.44 g
Fructose: 0.34 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Corn Potato
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Corn Potato Opinion
Calories 96kcal 93kcal Corn
Protein 3.41g 2.5g Corn
Fats 1.5g 0.13g Corn
Vitamin C 5.5mg 9.6mg Potato
Net carbs 18.58g 18.95g Potato
Carbs 20.98g 21.15g Potato
Magnesium 26mg 28mg Potato
Calcium 3mg 15mg Potato
Potassium 218mg 535mg Potato
Iron 0.45mg 1.08mg Potato
Sugar 4.54g 1.18g Potato
Fiber 2.4g 2.2g Corn
Copper 0.049mg 0.118mg Potato
Zinc 0.62mg 0.36mg Corn
Starch 7.17g 17.27g Potato
Phosphorus 77mg 70mg Corn
Sodium 1mg 10mg Corn
Vitamin A 263IU 10IU Corn
Vitamin A RAE 13µg 1µg Corn
Vitamin E 0.09mg 0.04mg Corn
Manganese 0.167mg 0.219mg Potato
Selenium 0.2µg 0.4µg Potato
Vitamin B1 0.093mg 0.064mg Corn
Vitamin B2 0.057mg 0.048mg Corn
Vitamin B3 1.683mg 1.41mg Corn
Vitamin B5 0.792mg 0.376mg Corn
Vitamin B6 0.139mg 0.311mg Potato
Vitamin K 0.4µg 2µg Potato
Folate 23µg 28µg Potato
Choline 29.1mg 14.8mg Corn
Saturated Fat 0.197g 0.034g Potato
Monounsaturated Fat 0.374g 0.003g Corn
Polyunsaturated fat 0.603g 0.057g Corn
Tryptophan 0.023mg 0.025mg Potato
Threonine 0.133mg 0.081mg Corn
Isoleucine 0.133mg 0.08mg Corn
Leucine 0.358mg 0.119mg Corn
Lysine 0.141mg 0.13mg Corn
Methionine 0.069mg 0.038mg Corn
Phenylalanine 0.155mg 0.099mg Corn
Valine 0.191mg 0.125mg Corn
Histidine 0.091mg 0.042mg Corn
Fructose 0.79g 0.34g Corn

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn Potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
17%
Corn
17%
Potato
Minerals Daily Need Coverage Score
14%
Corn
22%
Potato

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 3.36g)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.163g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $1)
Which food is richer in minerals?
Potato
Potato is relatively richer in minerals
Which food contains less Sodium?
Corn
Corn contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Corn
Corn is lower in glycemic index (difference - 34)
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.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.