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Corn vs. Russet potato — In-Depth Nutrition Comparison

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The main differences between corn and russet potatoes

  • Corn is richer in vitamin B5 and vitamin A, yet russet potatoes are richer in vitamin B6, potassium, iron, and copper.
  • Daily need coverage for vitamin B6 for russet potatoes is 17% higher.
  • Corn contains 26 times more vitamin A than russet potatoes. Corn contains 263IU of vitamin A, while russet potatoes contain 10IU.
  • Russet potatoes contain less sugar.
  • Corn has a lower glycemic index than russet potatoes.

Food types used in this article are Corn, sweet, yellow, cooked, boiled, drained, without salt and Potatoes, Russet, flesh, and skin, baked.

Infographic

Corn vs Russet 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 5.4% 49% 40% 36% 9.5% 30% 1.8% 30% 2.7%
Contains more ZincZinc +77.1%
Contains less SodiumSodium -92.9%
Contains more MagnesiumMagnesium +15.4%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +152.3%
Contains more IronIron +137.8%
Contains more CopperCopper +118.4%
Contains more ManganeseManganese +36.5%
Contains more SeleniumSelenium +150%
~equal in Phosphorus ~71mg

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% 4.3% 1.8% 0% 23% 13% 32% 48% 32% 0% 1% 17% 16%
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 28% 0.33% 1.4% 0% 17% 11% 25% 23% 82% 0% 5% 20% 8.2%
Contains more Vitamin AVitamin A +1200%
Contains more Vitamin EVitamin E +28.6%
Contains more Vitamin B1Vitamin B1 +38.8%
Contains more Vitamin B2Vitamin B2 +18.8%
Contains more Vitamin B3Vitamin B3 +24.9%
Contains more Vitamin B5Vitamin B5 +108.4%
Contains more CholineCholine +94%
Contains more Vitamin CVitamin C +50.9%
Contains more Vitamin B6Vitamin B6 +154.7%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +13%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn Russet potato DV% diff.
Vitamin B6 0.139mg 0.354mg 17%
Potassium 218mg 550mg 10%
Vitamin B5 0.792mg 0.38mg 8%
Iron 0.45mg 1.07mg 8%
Copper 0.049mg 0.107mg 6%
Polyunsaturated fat 0.603g 0.054g 4%
Starch 7.17g 17.45g 4%
Choline 29.1mg 15mg 3%
Manganese 0.167mg 0.228mg 3%
Vitamin C 5.5mg 8.3mg 3%
Vitamin B3 1.683mg 1.348mg 2%
Zinc 0.62mg 0.35mg 2%
Vitamin B1 0.093mg 0.067mg 2%
Protein 3.41g 2.63g 2%
Calcium 3mg 18mg 2%
Fats 1.5g 0.13g 2%
Folate 23µg 26µg 1%
Vitamin K 0.4µg 2µg 1%
Saturated fat 0.197g 0.032g 1%
Monounsaturated fat 0.374g 0.003g 1%
Vitamin B2 0.057mg 0.048mg 1%
Fructose 0.79g 0.32g 1%
Selenium 0.2µg 0.5µg 1%
Magnesium 26mg 30mg 1%
Vitamin A 13µg 1µg 1%
Sodium 1mg 14mg 1%
Phosphorus 77mg 71mg 1%
Calories 96kcal 97kcal 0%
Carbs 20.98g 21.44g 0%
Net carbs 18.58g 19.14g N/A
Sugar 4.54g 1.08g N/A
Fiber 2.4g 2.3g 0%
Vitamin E 0.09mg 0.07mg 0%
Tryptophan 0.023mg 0.027mg 0%
Threonine 0.133mg 0.086mg 0%
Isoleucine 0.133mg 0.085mg 0%
Leucine 0.358mg 0.125mg 0%
Lysine 0.141mg 0.137mg 0%
Methionine 0.069mg 0.041mg 0%
Phenylalanine 0.155mg 0.104mg 0%
Valine 0.191mg 0.131mg 0%
Histidine 0.091mg 0.044mg 0%

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
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 g
Contains more ProteinProtein +29.7%
Contains more FatsFats +1053.8%
Contains more OtherOther +92.9%
~equal in Carbs ~21.44g
~equal in Water ~74.45g

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
36% 3% 61%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.054 g
Contains more Mono. FatMonounsaturated fat +12366.7%
Contains more Poly. FatPolyunsaturated fat +1016.7%
Contains less Sat. FatSaturated fat -83.8%

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
94% 2% 2% 2%
Starch: 17.45 g
Sucrose: 0.39 g
Glucose: 0.37 g
Fructose: 0.32 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +602.6%
Contains more GlucoseGlucose +127%
Contains more FructoseFructose +146.9%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +143.4%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.