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Corn vs. Potato — In-Depth Nutrition Comparison

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Significant differences between Corn and Potato

  • Corn has more Vitamin B5, however, Potato is richer in Vitamin C, Vitamin B6, Copper, and Potassium.
  • Potato covers your daily Vitamin C needs 16% more than Corn.
  • Potato has 6 times less Sugar than Corn. Corn has 4.54g of Sugar, while Potato has 0.82g.

Specific food types used in this comparison are Corn, sweet, yellow, cooked, boiled, drained, without salt and Potatoes, flesh and skin, raw.

Infographic

Corn vs 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.
Corn
4
:
6
Potato
Contains more Magnesium +13%
Contains more Phosphorus +35.1%
Contains less Sodium -83.3%
Contains more Zinc +106.7%
Contains more Calcium +300%
Contains more Iron +80%
Contains more Potassium +95%
Contains more Copper +124.5%
Contains more Manganese +19.8%
Contains more Selenium +100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
Contains more Magnesium +13%
Contains more Phosphorus +35.1%
Contains less Sodium -83.3%
Contains more Zinc +106.7%
Contains more Calcium +300%
Contains more Iron +80%
Contains more Potassium +95%
Contains more Copper +124.5%
Contains more Manganese +19.8%
Contains more Selenium +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.
Corn
8
:
3
Potato
Contains more Vitamin A +13050%
Contains more Vitamin E +800%
Contains more Vitamin B1 +14.8%
Contains more Vitamin B2 +78.1%
Contains more Vitamin B3 +58.6%
Contains more Vitamin B5 +168.5%
Contains more Folate +53.3%
Contains more Choline +140.5%
Contains more Vitamin C +258.2%
Contains more Vitamin B6 +114.4%
Contains more Vitamin K +400%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 16% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 7% 5%
Contains more Vitamin A +13050%
Contains more Vitamin E +800%
Contains more Vitamin B1 +14.8%
Contains more Vitamin B2 +78.1%
Contains more Vitamin B3 +58.6%
Contains more Vitamin B5 +168.5%
Contains more Folate +53.3%
Contains more Choline +140.5%
Contains more Vitamin C +258.2%
Contains more Vitamin B6 +114.4%
Contains more Vitamin K +400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
3
:
2
Potato
Contains more Protein +66.3%
Contains more Fats +1566.7%
Contains more Carbs +20%
Contains more Other +60%
Equal in Water - 79.25
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more Protein +66.3%
Contains more Fats +1566.7%
Contains more Carbs +20%
Contains more Other +60%
Equal in Water - 79.25

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn
2
:
1
Potato
Contains more Monounsaturated Fat +18600%
Contains more Polyunsaturated fat +1335.7%
Contains less Saturated Fat -87.3%
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +18600%
Contains more Polyunsaturated fat +1335.7%
Contains less Saturated Fat -87.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Corn
4
:
1
Potato
Contains more Sucrose +1511.8%
Contains more Glucose +171%
Contains more Fructose +203.8%
Contains more Maltose +∞%
Contains more Starch +113.2%
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
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +1511.8%
Contains more Glucose +171%
Contains more Fructose +203.8%
Contains more Maltose +∞%
Contains more Starch +113.2%

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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Corn Potato Opinion
Net carbs 18.58g 15.39g Corn
Protein 3.41g 2.05g Corn
Fats 1.5g 0.09g Corn
Carbs 20.98g 17.49g Corn
Calories 96kcal 77kcal Corn
Starch 7.17g 15.29g Potato
Fructose 0.79g 0.26g Corn
Sugar 4.54g 0.82g Potato
Fiber 2.4g 2.1g Corn
Calcium 3mg 12mg Potato
Iron 0.45mg 0.81mg Potato
Magnesium 26mg 23mg Corn
Phosphorus 77mg 57mg Corn
Potassium 218mg 425mg Potato
Sodium 1mg 6mg Corn
Zinc 0.62mg 0.3mg Corn
Copper 0.049mg 0.11mg Potato
Manganese 0.167mg 0.2mg Potato
Selenium 0.2µg 0.4µg Potato
Vitamin A 263IU 2IU Corn
Vitamin A RAE 13µg 0µg Corn
Vitamin E 0.09mg 0.01mg Corn
Vitamin C 5.5mg 19.7mg Potato
Vitamin B1 0.093mg 0.081mg Corn
Vitamin B2 0.057mg 0.032mg Corn
Vitamin B3 1.683mg 1.061mg Corn
Vitamin B5 0.792mg 0.295mg Corn
Vitamin B6 0.139mg 0.298mg Potato
Folate 23µg 15µg Corn
Choline 29.1mg 12.1mg Corn
Vitamin K 0.4µg 2µg Potato
Tryptophan 0.023mg 0.021mg Corn
Threonine 0.133mg 0.067mg Corn
Isoleucine 0.133mg 0.066mg Corn
Leucine 0.358mg 0.098mg Corn
Lysine 0.141mg 0.107mg Corn
Methionine 0.069mg 0.032mg Corn
Phenylalanine 0.155mg 0.081mg Corn
Valine 0.191mg 0.103mg Corn
Histidine 0.091mg 0.035mg Corn
Saturated Fat 0.197g 0.025g Potato
Monounsaturated Fat 0.374g 0.002g Corn
Polyunsaturated fat 0.603g 0.042g Corn

Which food is preferable for your diet?

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

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
19%
Potato

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 3.72g)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.172g)
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 - 5mg)
Which food is lower in glycemic index?
Corn
Corn is lower in glycemic index (difference - 34)
Which food is richer in vitamins?
Corn
Corn is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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/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.