Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Potato vs. Corn — In-Depth Nutrition Comparison

Compare

Important differences between potatoes and corn

  • Potatoes have more vitamin B6, potassium, iron, and copper; however, corn has more vitamin B5 and vitamin A.
  • Potatoes' daily need coverage for vitamin B6 is 13% more.
  • Potatoes have 2 times more potassium than corn. Potatoes have 535mg of potassium, while corn has 218mg.
  • Potatoes are lower in sugar.
  • Potatoes have a higher glycemic index than corn.

The food varieties used in the comparison are Potatoes, baked, flesh, and skin, without salt and Corn, sweet, yellow, cooked, boiled, drained, without salt.

Infographic

Potato vs Corn 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
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
Corn
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +145.4%
Contains more IronIron +140%
Contains more CopperCopper +140.8%
Contains more ManganeseManganese +31.1%
Contains more SeleniumSelenium +100%
Contains more ZincZinc +72.2%
Contains less SodiumSodium -90%
~equal in Magnesium ~26mg
~equal in Phosphorus ~77mg

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
4
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 32% 0.33% 0.8% 0% 16% 11% 26% 23% 72% 0% 5% 21% 8.1%
Corn
7
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 18% 4.3% 1.8% 0% 23% 13% 32% 48% 32% 0% 1% 17% 16%
Contains more Vitamin CVitamin C +74.5%
Contains more Vitamin B6Vitamin B6 +123.7%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +21.7%
Contains more Vitamin AVitamin A +1200%
Contains more Vitamin EVitamin E +125%
Contains more Vitamin B1Vitamin B1 +45.3%
Contains more Vitamin B2Vitamin B2 +18.8%
Contains more Vitamin B3Vitamin B3 +19.4%
Contains more Vitamin B5Vitamin B5 +110.6%
Contains more CholineCholine +96.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato Corn DV% diff.
Vitamin B6 0.311mg 0.139mg 13%
Potassium 535mg 218mg 9%
Copper 0.118mg 0.049mg 8%
Vitamin B5 0.376mg 0.792mg 8%
Iron 1.08mg 0.45mg 8%
Vitamin C 9.6mg 5.5mg 5%
Polyunsaturated fat 0.057g 0.603g 4%
Starch 17.27g 7.17g 4%
Choline 14.8mg 29.1mg 3%
Vitamin B1 0.064mg 0.093mg 2%
Vitamin B3 1.41mg 1.683mg 2%
Zinc 0.36mg 0.62mg 2%
Manganese 0.219mg 0.167mg 2%
Protein 2.5g 3.41g 2%
Fats 0.13g 1.5g 2%
Vitamin K 2µg 0.4µg 1%
Saturated fat 0.034g 0.197g 1%
Monounsaturated fat 0.003g 0.374g 1%
Vitamin B2 0.048mg 0.057mg 1%
Folate 28µg 23µg 1%
Fructose 0.34g 0.79g 1%
Calcium 15mg 3mg 1%
Vitamin A 1µg 13µg 1%
Phosphorus 70mg 77mg 1%
Fiber 2.2g 2.4g 1%
Calories 93kcal 96kcal 0%
Carbs 21.15g 20.98g 0%
Net carbs 18.95g 18.58g N/A
Magnesium 28mg 26mg 0%
Sugar 1.18g 4.54g N/A
Sodium 10mg 1mg 0%
Vitamin E 0.04mg 0.09mg 0%
Selenium 0.4µg 0.2µg 0%
Tryptophan 0.025mg 0.023mg 0%
Threonine 0.081mg 0.133mg 0%
Isoleucine 0.08mg 0.133mg 0%
Leucine 0.119mg 0.358mg 0%
Lysine 0.13mg 0.141mg 0%
Methionine 0.038mg 0.069mg 0%
Phenylalanine 0.099mg 0.155mg 0%
Valine 0.125mg 0.191mg 0%
Histidine 0.042mg 0.091mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
3
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Corn
2
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more OtherOther +90%
Contains more ProteinProtein +36.4%
Contains more FatsFats +1053.8%
~equal in Carbs ~20.98g
~equal in Water ~73.41g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 g
Corn
2
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains less Sat. FatSaturated fat -82.7%
Contains more Mono. FatMonounsaturated fat +12366.7%
Contains more Poly. FatPolyunsaturated fat +957.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato
1
94% 2% 2% 2%
Starch: 17.27 g
Sucrose: 0.4 g
Glucose: 0.44 g
Fructose: 0.34 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Corn
4
61% 23% 7% 7%
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
Contains more StarchStarch +140.9%
Contains more SucroseSucrose +585%
Contains more GlucoseGlucose +90.9%
Contains more FructoseFructose +132.4%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

People also compare

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/170093/nutrients
  2. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.