Corn vs. Sweet potato — In-Depth Nutrition Comparison
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What are the main differences between Corn and Sweet potato?
- Sweet potato has more Vitamin A RAE, Vitamin C, Manganese, Copper, Vitamin B6, and Potassium than Corn.
- Sweet potato's daily need coverage for Vitamin A RAE is 105% higher.
- Sweet potato has 4 times less Folate than Corn. Corn has 23µg of Folate, while Sweet potato has 6µg.
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
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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
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Phosphorus
+42.6%
Contains
less
Sodium
-97.2%
Contains
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Zinc
+93.8%
Contains
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Calcium
+1166.7%
Contains
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Iron
+53.3%
Contains
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Potassium
+117.9%
Contains
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Copper
+228.6%
Contains
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Manganese
+197.6%
Equal in Magnesium - 27
Equal in Selenium - 0.2
Contains
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Phosphorus
+42.6%
Contains
less
Sodium
-97.2%
Contains
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Zinc
+93.8%
Contains
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Calcium
+1166.7%
Contains
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Iron
+53.3%
Contains
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Potassium
+117.9%
Contains
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Copper
+228.6%
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Manganese
+197.6%
Equal in Magnesium - 27
Equal in Selenium - 0.2
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
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Vitamin B3
+13.2%
Contains
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Folate
+283.3%
Contains
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Vitamin A
+7207.2%
Contains
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Vitamin E
+688.9%
Contains
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Vitamin C
+256.4%
Contains
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Vitamin B1
+15.1%
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Vitamin B2
+86%
Contains
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Vitamin B5
+11.6%
Contains
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Vitamin B6
+105.8%
Contains
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Vitamin K
+475%
Contains
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Vitamin B3
+13.2%
Contains
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Folate
+283.3%
Contains
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Vitamin A
+7207.2%
Contains
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Vitamin E
+688.9%
Contains
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Vitamin C
+256.4%
Contains
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Vitamin B1
+15.1%
Contains
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Vitamin B2
+86%
Contains
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Vitamin B5
+11.6%
Contains
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Vitamin B6
+105.8%
Contains
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Vitamin K
+475%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+69.7%
Contains
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Fats
+900%
Contains
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Other
+92.9%
Equal in Carbs - 20.71
Equal in Water - 75.78
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
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Protein
+69.7%
Contains
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Fats
+900%
Contains
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Other
+92.9%
Equal in Carbs - 20.71
Equal in Water - 75.78
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+18600%
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Polyunsaturated fat
+555.4%
Contains
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Saturated Fat
-73.6%
Saturated Fat:
0.197 g
Monounsaturated Fat:
0.374 g
Polyunsaturated fat:
0.603 g
Saturated Fat:
0.052 g
Monounsaturated Fat:
0.002 g
Polyunsaturated fat:
0.092 g
Contains
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Monounsaturated Fat
+18600%
Contains
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Polyunsaturated fat
+555.4%
Contains
less
Saturated Fat
-73.6%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Sucrose
+20.2%
Contains
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Glucose
+47.4%
Contains
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Fructose
+58%
Contains
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Maltose
+1735.3%
Equal in Starch - 7.05
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
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Sucrose
+20.2%
Contains
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Glucose
+47.4%
Contains
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Fructose
+58%
Contains
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Maltose
+1735.3%
Equal in Starch - 7.05
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 Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 18.58g | 17.41g |
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| Protein | 3.41g | 2.01g |
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| Fats | 1.5g | 0.15g |
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| Carbs | 20.98g | 20.71g |
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| Calories | 96kcal | 90kcal |
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| Starch | 7.17g | 7.05g |
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| Fructose | 0.79g | 0.5g |
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| Sugar | 4.54g | 6.48g |
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| Fiber | 2.4g | 3.3g |
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| Calcium | 3mg | 38mg |
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| Iron | 0.45mg | 0.69mg |
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| Magnesium | 26mg | 27mg |
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| Phosphorus | 77mg | 54mg |
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| Potassium | 218mg | 475mg |
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| Sodium | 1mg | 36mg |
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| Zinc | 0.62mg | 0.32mg |
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| Copper | 0.049mg | 0.161mg |
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| Manganese | 0.167mg | 0.497mg |
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| Selenium | 0.2µg | 0.2µg | |
| Vitamin A | 263IU | 19218IU |
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| Vitamin A RAE | 13µg | 961µg |
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| Vitamin E | 0.09mg | 0.71mg |
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| Vitamin C | 5.5mg | 19.6mg |
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| Vitamin B1 | 0.093mg | 0.107mg |
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| Vitamin B2 | 0.057mg | 0.106mg |
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| Vitamin B3 | 1.683mg | 1.487mg |
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| Vitamin B5 | 0.792mg | 0.884mg |
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| Vitamin B6 | 0.139mg | 0.286mg |
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| Folate | 23µg | 6µg |
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| Vitamin K | 0.4µg | 2.3µg |
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| Tryptophan | 0.023mg | 0.04mg |
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| Threonine | 0.133mg | 0.107mg |
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| Isoleucine | 0.133mg | 0.07mg |
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| Leucine | 0.358mg | 0.118mg |
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| Lysine | 0.141mg | 0.084mg |
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| Methionine | 0.069mg | 0.037mg |
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| Phenylalanine | 0.155mg | 0.114mg |
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| Valine | 0.191mg | 0.11mg |
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| Histidine | 0.091mg | 0.039mg |
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| Saturated Fat | 0.197g | 0.052g |
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| Monounsaturated Fat | 0.374g | 0.002g |
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| Polyunsaturated fat | 0.603g | 0.092g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
17%
120%
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?
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The foods are relatively equal in Cholesterol (0 mg)