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Maize vs Sweet potato - In-Depth Nutrition Comparison

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The main differences between Maize and Sweet potato

  • Maize is richer in Folate, Vitamin B3, Vitamin B1, and Phosphorus, yet Sweet potato is richer in Vitamin A, Copper, and Vitamin B6.
  • Daily need coverage for Vitamin A from Sweet potato is 78% higher.
  • Maize contains 4 times more Folate than Sweet potato. Maize contains 42µg of Folate, while Sweet potato contains 11µg.

Food types used in this article are Corn, sweet, yellow, raw and Sweet potato, raw, unprepared.

Infographic

Maize vs Sweet 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +48%
Contains more Zinc +53.3%
Contains more Phosphorus +89.4%
Contains less Sodium -72.7%
Contains more Iron +17.3%
Contains more Calcium +1400%
Contains more Potassium +24.8%
Contains more Copper +179.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 20% 1% 24% 27% 18% 13% 39% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 9% 30% 18% 51% 9% 21% 8%
Contains more Magnesium +48%
Contains more Zinc +53.3%
Contains more Phosphorus +89.4%
Contains less Sodium -72.7%
Contains more Iron +17.3%
Contains more Calcium +1400%
Contains more Potassium +24.8%
Contains more Copper +179.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Maize
4
:
Contains more Vitamin C +183.3%
Contains more Vitamin B1 +98.7%
Contains more Vitamin B3 +217.8%
Contains more Folate +281.8%
Contains more Vitamin A +7486.6%
Contains more Vitamin E +271.4%
Contains more Vitamin B2 +10.9%
Contains more Vitamin B5 +11.6%
Contains more Vitamin B6 +124.7%
Contains more Vitamin K +500%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 23% 12% 2% 0% 39% 13% 34% 44% 22% 0% 1% 32%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 852% 6% 0% 20% 15% 11% 48% 49% 0% 5% 9%
Contains more Vitamin C +183.3%
Contains more Vitamin B1 +98.7%
Contains more Vitamin B3 +217.8%
Contains more Folate +281.8%
Contains more Vitamin A +7486.6%
Contains more Vitamin E +271.4%
Contains more Vitamin B2 +10.9%
Contains more Vitamin B5 +11.6%
Contains more Vitamin B6 +124.7%
Contains more Vitamin K +500%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Maize
85
Sweet potato
Mineral Summary Score
18
Maize
21
Sweet potato

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
20%
Maize
9%
Sweet potato
Carbohydrates
19%
Maize
20%
Sweet potato
Fats
6%
Maize
0%
Sweet potato

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Maize Sweet potato
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maize Sweet potato
Low Calories diet Equal
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Sweet potato
Sweet potato is lower in Sugar (difference - 2.08g)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.307g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $1)
Which food contains less Sodium?
Maize
Maize contains less Sodium (difference - 40mg)
Which food is lower in glycemic index?
Maize
Maize is lower in glycemic index (difference - 18)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.

All nutrients comparison - raw data values

Nutrient Maize Sweet potato Opinion
Calories 86 86
Protein 3.27 1.57 Maize
Fats 1.35 0.05 Maize
Vitamin C 6.8 2.4 Maize
Net carbs 16.700000762939453 17.1200008392334 Sweet potato
Carbs 18.7 20.12 Sweet potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.52 0.61 Sweet potato
Calcium 2 30 Sweet potato
Potassium 270 337 Sweet potato
Magnesium 37 25 Maize
Sugar 6.26 4.18 Sweet potato
Fiber 2 3 Sweet potato
Copper 0.054 0.151 Sweet potato
Zinc 0.46 0.3 Maize
Starch 5.7 12.65 Sweet potato
Phosphorus 89 47 Maize
Sodium 15 55 Maize
Vitamin A 187 14187 Sweet potato
Vitamin E 0.07 0.26 Sweet potato
Vitamin D 0 0
Vitamin B1 0.155 0.078 Maize
Vitamin B2 0.055 0.061 Sweet potato
Vitamin B3 1.77 0.557 Maize
Vitamin B5 0.717 0.8 Sweet potato
Vitamin B6 0.093 0.209 Sweet potato
Vitamin B12 0 0
Vitamin K 0.3 1.8 Sweet potato
Folate 42 11 Maize
Trans Fat 0 0
Saturated Fat 0.325 0.018 Sweet potato
Monounsaturated Fat 0.432 0.001 Maize
Polyunsaturated fat 0.487 0.014 Maize
Tryptophan 0.023 0.031 Sweet potato
Threonine 0.129 0.083 Maize
Isoleucine 0.129 0.055 Maize
Leucine 0.348 0.092 Maize
Lysine 0.137 0.066 Maize
Methionine 0.067 0.029 Maize
Phenylalanine 0.15 0.089 Maize
Valine 0.185 0.086 Maize
Histidine 0.089 0.031 Maize
Fructose 1.94 0.7 Maize

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Maize - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/nutrients
  2. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.