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  6. Mashed potato vs. Corn raw

Mashed potato vs. Corn raw — In-Depth Nutrition Comparison

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What are the main differences between mashed potato and corn raw?

  • Mashed potato is richer in polyunsaturated fat, while corn raw is higher in vitamin B1, folate, vitamin C, and magnesium.
  • Mashed potato's daily need coverage for sodium is 13% higher.
  • Corn raw has 3 times less polyunsaturated fat than mashed potato. Mashed potato has 1.342g of polyunsaturated fat, while corn raw has 0.487g.
  • Corn raw is lower in sodium.
  • Mashed potato has a higher glycemic index (87) than corn raw (52).

We used Fast foods, potato, mashed and Corn, sweet, yellow, raw types in this comparison.

Infographic

Mashed potato vs Corn raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +800%
Contains more SeleniumSelenium +33.3%
Contains more MagnesiumMagnesium +146.7%
Contains more IronIron +67.7%
Contains more CopperCopper +54.3%
Contains more ZincZinc +109.1%
Contains more PhosphorusPhosphorus +50.8%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +66.3%
~equal in Potassium ~270mg

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.
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 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin AVitamin A +377.8%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B6Vitamin B6 +29%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1866.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +933.3%
Contains more Vitamin B2Vitamin B2 +266.7%
Contains more Vitamin B3Vitamin B3 +63.9%
Contains more FolateFolate +366.7%
Contains more CholineCholine +71.6%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more FatsFats +108.9%
Contains more OtherOther +100%
Contains more ProteinProtein +98.2%
Contains more CarbsCarbs +27.6%
~equal in Water ~76.05g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains more Mono. FatMonounsaturated fat +66.7%
Contains more Poly. FatPolyunsaturated fat +175.6%
Contains less Sat. FatSaturated fat -43.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
96%
Starch: 12.1 g
Sucrose: 0.1 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +112.3%
Contains more SucroseSucrose +790%
Contains more GlucoseGlucose +1615%
Contains more FructoseFructose +870%
~equal in Lactose ~0g
~equal in Maltose ~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.
Mashed potato Corn raw
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mashed potato Corn raw DV% diff.
Vitamin B5 0.717mg 14%
Sodium 306mg 15mg 13%
Vitamin B1 0.015mg 0.155mg 12%
Folate 9µg 42µg 8%
Vitamin C 0mg 6.8mg 8%
Polyunsaturated fat 1.342g 0.487g 6%
Magnesium 15mg 37mg 5%
Vitamin K 5.9µg 0.3µg 5%
Phosphorus 59mg 89mg 4%
Vitamin B3 1.08mg 1.77mg 4%
Vitamin A 43µg 9µg 4%
Vitamin B12 0.07µg 0µg 3%
Protein 1.65g 3.27g 3%
Vitamin B2 0.015mg 0.055mg 3%
Manganese 0.098mg 0.163mg 3%
Starch 12.1g 5.7g 3%
Iron 0.31mg 0.52mg 3%
Fiber 1.3g 2g 3%
Choline 13.4mg 23mg 2%
Vitamin E 0.42mg 0.07mg 2%
Zinc 0.22mg 0.46mg 2%
Fats 2.82g 1.35g 2%
Copper 0.035mg 0.054mg 2%
Vitamin B6 0.12mg 0.093mg 2%
Calcium 18mg 2mg 2%
Fructose 0.2g 1.94g 2%
Carbs 14.65g 18.7g 1%
Saturated fat 0.577g 0.325g 1%
Monounsaturated fat 0.72g 0.432g 1%
Calories 89kcal 86kcal 0%
Net carbs 13.35g 16.7g N/A
Potassium 286mg 270mg 0%
Sugar 0.5g 6.26g N/A
Selenium 0.8µg 0.6µg 0%
Trans fat 0.105g 0g N/A
Tryptophan 0.023mg 0%
Threonine 0.129mg 0%
Isoleucine 0.129mg 0%
Leucine 0.348mg 0%
Lysine 0.137mg 0%
Methionine 0.067mg 0%
Phenylalanine 0.15mg 0%
Valine 0.185mg 0%
Histidine 0.089mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.174g 0.014g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Eicosadienoic acid 0.001g 0g N/A
Omega-6 - Linoleic acid 1.146g 0.468g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mashed potato Corn raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
9%
Mashed potato
17%
Corn raw
Minerals Daily Need Coverage Score
15%
Mashed potato
17%
Corn raw

Comparison summary

Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 5.76g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $1.2)
Which food contains less Sodium?
Corn raw
Corn raw contains less Sodium (difference - 291mg)
Which food is lower in Saturated fat?
Corn raw
Corn raw is lower in Saturated fat (difference - 0.252g)
Which food is lower in glycemic index?
Corn raw
Corn raw is lower in glycemic index (difference - 35)
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.

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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/nutrients
  2. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.