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  6. Potato vs. Corn raw

Potato vs. Corn raw — In-Depth Nutrition Comparison

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How are Potato and Corn raw different?

  • Potato is higher in Vitamin B6, Vitamin C, and Copper, however, Corn raw is richer in Vitamin B5, Folate, and Vitamin B1.
  • Daily need coverage for Vitamin B6 from Potato is 16% higher.
  • Potato contains 3 times more Vitamin C than Corn raw. While Potato contains 19.7mg of Vitamin C, Corn raw contains only 6.8mg.

Potatoes, flesh and skin, raw and Corn, sweet, yellow, raw are the varieties used in this article.

Infographic

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.
Potato
Potato
6
:
4
Corn raw
Corn raw
Contains more Calcium +500%
Contains more Iron +55.8%
Contains more Potassium +57.4%
Contains less Sodium -60%
Contains more Copper +103.7%
Contains more Manganese +22.7%
Contains more Magnesium +60.9%
Contains more Phosphorus +56.1%
Contains more Zinc +53.3%
Contains more Selenium +50%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
Contains more Calcium +500%
Contains more Iron +55.8%
Contains more Potassium +57.4%
Contains less Sodium -60%
Contains more Copper +103.7%
Contains more Manganese +22.7%
Contains more Magnesium +60.9%
Contains more Phosphorus +56.1%
Contains more Zinc +53.3%
Contains more Selenium +50%

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.
Potato
Potato
3
:
7
Corn raw
Corn raw
Contains more Vitamin C +189.7%
Contains more Vitamin B6 +220.4%
Contains more Vitamin K +566.7%
Contains more Vitamin A +9250%
Contains more Vitamin E +600%
Contains more Vitamin B1 +91.4%
Contains more Vitamin B2 +71.9%
Contains more Vitamin B3 +66.8%
Contains more Vitamin B5 +143.1%
Contains more Folate +180%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Corn raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Contains more Vitamin C +189.7%
Contains more Vitamin B6 +220.4%
Contains more Vitamin K +566.7%
Contains more Vitamin A +9250%
Contains more Vitamin E +600%
Contains more Vitamin B1 +91.4%
Contains more Vitamin B2 +71.9%
Contains more Vitamin B3 +66.8%
Contains more Vitamin B5 +143.1%
Contains more Folate +180%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
2
:
3
Corn raw
Corn raw
Contains more Other +77.8%
Contains more Protein +59.5%
Contains more Fats +1400%
Equal in Carbs - 18.7
Equal in Water - 76.05
Potato
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Corn raw
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 Other +77.8%
Contains more Protein +59.5%
Contains more Fats +1400%
Equal in Carbs - 18.7
Equal in Water - 76.05

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
1
:
2
Corn raw
Corn raw
Contains less Saturated Fat -92.3%
Contains more Monounsaturated Fat +21500%
Contains more Polyunsaturated fat +1059.5%
Potato
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Corn raw
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Contains less Saturated Fat -92.3%
Contains more Monounsaturated Fat +21500%
Contains more Polyunsaturated fat +1059.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato
Potato
1
:
3
Corn raw
Corn raw
Contains more Starch +168.2%
Contains more Sucrose +423.5%
Contains more Glucose +1006.5%
Contains more Fructose +646.2%
Potato
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Corn raw
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 Starch +168.2%
Contains more Sucrose +423.5%
Contains more Glucose +1006.5%
Contains more Fructose +646.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Potato Corn raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Potato Corn raw Opinion
Net carbs 15.39g 16.7g Corn raw
Protein 2.05g 3.27g Corn raw
Fats 0.09g 1.35g Corn raw
Carbs 17.49g 18.7g Corn raw
Calories 77kcal 86kcal Corn raw
Starch 15.29g 5.7g Potato
Fructose 0.26g 1.94g Corn raw
Sugar 0.82g 6.26g Potato
Fiber 2.1g 2g Potato
Calcium 12mg 2mg Potato
Iron 0.81mg 0.52mg Potato
Magnesium 23mg 37mg Corn raw
Phosphorus 57mg 89mg Corn raw
Potassium 425mg 270mg Potato
Sodium 6mg 15mg Potato
Zinc 0.3mg 0.46mg Corn raw
Copper 0.11mg 0.054mg Potato
Manganese 0.2mg 0.163mg Potato
Selenium 0.4µg 0.6µg Corn raw
Vitamin A 2IU 187IU Corn raw
Vitamin A RAE 0µg 9µg Corn raw
Vitamin E 0.01mg 0.07mg Corn raw
Vitamin C 19.7mg 6.8mg Potato
Vitamin B1 0.081mg 0.155mg Corn raw
Vitamin B2 0.032mg 0.055mg Corn raw
Vitamin B3 1.061mg 1.77mg Corn raw
Vitamin B5 0.295mg 0.717mg Corn raw
Vitamin B6 0.298mg 0.093mg Potato
Folate 15µg 42µg Corn raw
Vitamin K 2µg 0.3µg Potato
Tryptophan 0.021mg 0.023mg Corn raw
Threonine 0.067mg 0.129mg Corn raw
Isoleucine 0.066mg 0.129mg Corn raw
Leucine 0.098mg 0.348mg Corn raw
Lysine 0.107mg 0.137mg Corn raw
Methionine 0.032mg 0.067mg Corn raw
Phenylalanine 0.081mg 0.15mg Corn raw
Valine 0.103mg 0.185mg Corn raw
Histidine 0.035mg 0.089mg Corn raw
Saturated Fat 0.025g 0.325g Potato
Monounsaturated Fat 0.002g 0.432g Corn raw
Polyunsaturated fat 0.042g 0.487g Corn raw
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Corn raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
18%
Potato
18%
Corn raw
Minerals Daily Need Coverage Score
19%
Potato
17%
Corn raw

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 5.44g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.3g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $1)
Which food is lower in glycemic index?
Corn raw
Corn raw is lower in glycemic index (difference - 34)
Which food is richer in vitamins?
Corn raw
Corn raw is relatively richer in vitamins
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.

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.