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Potato vs Maize - In-Depth Nutrition Comparison

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How are Potato and Maize different?

  • Potato is higher in Vitamin B6, Vitamin C, and Copper, however Maize 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 Maize. While Potato contains 19.7mg of Vitamin C, Maize contains only 6.8mg.

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

Infographic

Potato vs Maize 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
Potato
5
:
3
Maize
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 Magnesium +60.9%
Contains more Phosphorus +56.1%
Contains more Zinc +53.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 31% 17% 25% 38% 1% 9% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
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 Magnesium +60.9%
Contains more Phosphorus +56.1%
Contains more Zinc +53.3%

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
Potato
3
:
7
Maize
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%
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%
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%

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.
Potato Maize
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 Maize Opinion
Net carbs 15.39g 16.7g Maize
Protein 2.05g 3.27g Maize
Fats 0.09g 1.35g Maize
Carbs 17.49g 18.7g Maize
Calories 77kcal 86kcal Maize
Starch 15.29g 5.7g Potato
Fructose 0.26g 1.94g Maize
Sugar 0.82g 6.26g Potato
Fiber 2.1g 2g Potato
Calcium 12mg 2mg Potato
Iron 0.81mg 0.52mg Potato
Magnesium 23mg 37mg Maize
Phosphorus 57mg 89mg Maize
Potassium 425mg 270mg Potato
Sodium 6mg 15mg Potato
Zinc 0.3mg 0.46mg Maize
Copper 0.11mg 0.054mg Potato
Vitamin A 2IU 187IU Maize
Vitamin E 0.01mg 0.07mg Maize
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 19.7mg 6.8mg Potato
Vitamin B1 0.081mg 0.155mg Maize
Vitamin B2 0.032mg 0.055mg Maize
Vitamin B3 1.061mg 1.77mg Maize
Vitamin B5 0.295mg 0.717mg Maize
Vitamin B6 0.298mg 0.093mg Potato
Folate 15µg 42µg Maize
Vitamin B12 0µg 0µg
Vitamin K 2µg 0.3µg Potato
Tryptophan 0.021mg 0.023mg Maize
Threonine 0.067mg 0.129mg Maize
Isoleucine 0.066mg 0.129mg Maize
Leucine 0.098mg 0.348mg Maize
Lysine 0.107mg 0.137mg Maize
Methionine 0.032mg 0.067mg Maize
Phenylalanine 0.081mg 0.15mg Maize
Valine 0.103mg 0.185mg Maize
Histidine 0.035mg 0.089mg Maize
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.025g 0.325g Potato
Monounsaturated Fat 0.002g 0.432g Maize
Polyunsaturated fat 0.042g 0.487g Maize

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Maize
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

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
Potato
18
Maize
Mineral Summary Score
20
Potato
18
Maize

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
12%
Potato
20%
Maize
Carbohydrates
17%
Potato
19%
Maize
Fats
0%
Potato
6%
Maize

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?
Maize
Maize is lower in glycemic index (difference - 34)
Which food is richer in vitamins?
Maize
Maize 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

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