Corn vs. Sweet potato — In-Depth Nutrition Comparison
Compare
What are the main differences between corn and sweet potatoes?
- Sweet potatoes have more vitamin A, vitamin C, manganese, copper, vitamin B6, and potassium than corn.
- Sweet potatoes' daily need coverage for vitamin A is 379% higher.
- Sweet potatoes have 4 times less folate than corn. Corn has 23µg of folate, while sweet potatoes have 6µg.
- Sweet potatoes have a higher glycemic index (70) than corn (52).
We used Corn, sweet, yellow, cooked, boiled, drained, without salt and Sweet potato, cooked, baked in skin, flesh, without salt types in this comparison.
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.
| Contains more ZincZinc | +93.8% |
| Contains more PhosphorusPhosphorus | +42.6% |
| Contains less SodiumSodium | -97.2% |
| Contains more CalciumCalcium | +1166.7% |
| Contains more PotassiumPotassium | +117.9% |
| Contains more IronIron | +53.3% |
| Contains more CopperCopper | +228.6% |
| Contains more ManganeseManganese | +197.6% |
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 B3Vitamin B3 | +13.2% |
| Contains more FolateFolate | +283.3% |
| Contains more CholineCholine | +122.1% |
| Contains more Vitamin CVitamin C | +256.4% |
| Contains more Vitamin AVitamin A | +7292.3% |
| Contains more Vitamin EVitamin E | +688.9% |
| Contains more Vitamin B1Vitamin B1 | +15.1% |
| Contains more Vitamin B2Vitamin B2 | +86% |
| Contains more Vitamin B5Vitamin B5 | +11.6% |
| Contains more Vitamin B6Vitamin B6 | +105.8% |
| Contains more Vitamin KVitamin K | +475% |
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:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
| Contains more ProteinProtein | +69.7% |
| Contains more FatsFats | +900% |
| Contains more OtherOther | +92.9% |
~equal in
Carbs
~20.71g
~equal in
Water
~75.78g
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
0.052 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.092 g
| Contains more Mono. FatMonounsaturated fat | +18600% |
| Contains more Poly. FatPolyunsaturated fat | +555.4% |
| Contains less Sat. FatSaturated fat | -73.6% |
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:
7.05 g
Sucrose:
2.28 g
Glucose:
0.57 g
Fructose:
0.5 g
Lactose:
0 g
Maltose:
3.12 g
Galactose:
0 g
| Contains more SucroseSucrose | +20.2% |
| Contains more GlucoseGlucose | +47.4% |
| Contains more FructoseFructose | +58% |
| Contains more MaltoseMaltose | +1735.3% |
~equal in
Starch
~7.05g
~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.
 |
 |
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin A | 13µg | 961µg | 105% |
| Vitamin C | 5.5mg | 19.6mg | 16% |
| Manganese | 0.167mg | 0.497mg | 14% |
| Copper | 0.049mg | 0.161mg | 12% |
| Vitamin B6 | 0.139mg | 0.286mg | 11% |
| Potassium | 218mg | 475mg | 8% |
| Calcium | 3mg | 38mg | 4% |
| Vitamin E | 0.09mg | 0.71mg | 4% |
| Fiber | 2.4g | 3.3g | 4% |
| Folate | 23µg | 6µg | 4% |
| Vitamin B2 | 0.057mg | 0.106mg | 4% |
| Polyunsaturated fat | 0.603g | 0.092g | 3% |
| Protein | 3.41g | 2.01g | 3% |
| Choline | 29.1mg | 13.1mg | 3% |
| Zinc | 0.62mg | 0.32mg | 3% |
| Phosphorus | 77mg | 54mg | 3% |
| Iron | 0.45mg | 0.69mg | 3% |
| Vitamin K | 0.4µg | 2.3µg | 2% |
| Vitamin B5 | 0.792mg | 0.884mg | 2% |
| Sodium | 1mg | 36mg | 2% |
| Fats | 1.5g | 0.15g | 2% |
| Saturated fat | 0.197g | 0.052g | 1% |
| Monounsaturated fat | 0.374g | 0.002g | 1% |
| Vitamin B3 | 1.683mg | 1.487mg | 1% |
| Vitamin B1 | 0.093mg | 0.107mg | 1% |
| Calories | 96kcal | 90kcal | 0% |
| Carbs | 20.98g | 20.71g | 0% |
| Net carbs | 18.58g | 17.41g | N/A |
| Magnesium | 26mg | 27mg | 0% |
| Sugar | 4.54g | 6.48g | N/A |
| Starch | 7.17g | 7.05g | 0% |
| Selenium | 0.2µg | 0.2µg | 0% |
| Tryptophan | 0.023mg | 0.04mg | 0% |
| Threonine | 0.133mg | 0.107mg | 0% |
| Isoleucine | 0.133mg | 0.07mg | 0% |
| Leucine | 0.358mg | 0.118mg | 0% |
| Lysine | 0.141mg | 0.084mg | 0% |
| Methionine | 0.069mg | 0.037mg | 0% |
| Phenylalanine | 0.155mg | 0.114mg | 0% |
| Valine | 0.191mg | 0.11mg | 0% |
| Histidine | 0.091mg | 0.039mg | 0% |
| Fructose | 0.79g | 0.5g | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
47%
Minerals Daily Need Coverage Score
14%
25%
Comparison summary
Which food is lower in Saturated fat?
Sweet potato is lower in Saturated fat (difference - 0.145g)
Which food is cheaper?
Sweet potato is cheaper (difference - $1)
Which food is richer in minerals?
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Corn is lower in Sugar (difference - 1.94g)
Which food contains less Sodium?
Corn contains less Sodium (difference - 35mg)
Which food is lower in glycemic index?
Corn is lower in glycemic index (difference - 18)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)