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.
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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 | +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% |
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 | +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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.41 g
Fats:
1.5 g
Carbs:
20.98 g
Water:
73.41 g
Other:
0.7 g
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
Saturated fat:
Sat. Fat
0.197 g
Monounsaturated fat:
Mono. Fat
0.374 g
Polyunsaturated fat:
Poly. Fat
0.603 g
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
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
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
16%
17%
Minerals Daily Need Coverage Score
14%
23%
Comparison summary
Which food is lower in Sugar?
Russet potato is lower in Sugar (difference - 3.46g)
Which food is lower in Saturated fat?
Russet potato is lower in Saturated fat (difference - 0.165g)
Which food is cheaper?
Russet potato is cheaper (difference - $1.2)
Which food is richer in minerals?
Russet potato is relatively richer in minerals
Which food contains less Sodium?
Corn contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Corn is lower in glycemic index (difference - 30)
Which food contains less Cholesterol?
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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.