Russet potato vs. Corn — In-Depth Nutrition Comparison
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The main differences between russet potatoes and corn
- Russet potatoes are richer in vitamin B6, potassium, iron, and copper, yet corn is richer in vitamin B5 and vitamin A.
- Daily need coverage for vitamin B6 for russet potatoes is 17% higher.
- Russet potatoes contain 3 times more potassium than corn. Russet potatoes contain 550mg of potassium, while corn contains 218mg.
- Russet potatoes contain less sugar.
- Corn has a lower glycemic index than russet potatoes.
Food types used in this article are Potatoes, Russet, flesh, and skin, baked and Corn, sweet, yellow, cooked, boiled, drained, without salt.
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 more MagnesiumMagnesium | +15.4% |
| Contains more CalciumCalcium | +500% |
| Contains more PotassiumPotassium | +152.3% |
| Contains more IronIron | +137.8% |
| Contains more CopperCopper | +118.4% |
| Contains more ManganeseManganese | +36.5% |
| Contains more SeleniumSelenium | +150% |
| Contains more ZincZinc | +77.1% |
| Contains less SodiumSodium | -92.9% |
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 more Vitamin CVitamin C | +50.9% |
| Contains more Vitamin B6Vitamin B6 | +154.7% |
| Contains more Vitamin KVitamin K | +400% |
| Contains more FolateFolate | +13% |
| Contains more Vitamin AVitamin A | +1200% |
| Contains more Vitamin EVitamin E | +28.6% |
| Contains more Vitamin B1Vitamin B1 | +38.8% |
| Contains more Vitamin B2Vitamin B2 | +18.8% |
| Contains more Vitamin B3Vitamin B3 | +24.9% |
| Contains more Vitamin B5Vitamin B5 | +108.4% |
| Contains more CholineCholine | +94% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.354mg | 0.139mg | 17% |
| Potassium | 550mg | 218mg | 10% |
| Vitamin B5 | 0.38mg | 0.792mg | 8% |
| Iron | 1.07mg | 0.45mg | 8% |
| Copper | 0.107mg | 0.049mg | 6% |
| Polyunsaturated fat | 0.054g | 0.603g | 4% |
| Starch | 17.45g | 7.17g | 4% |
| Choline | 15mg | 29.1mg | 3% |
| Manganese | 0.228mg | 0.167mg | 3% |
| Vitamin C | 8.3mg | 5.5mg | 3% |
| Vitamin B3 | 1.348mg | 1.683mg | 2% |
| Zinc | 0.35mg | 0.62mg | 2% |
| Vitamin B1 | 0.067mg | 0.093mg | 2% |
| Protein | 2.63g | 3.41g | 2% |
| Calcium | 18mg | 3mg | 2% |
| Fats | 0.13g | 1.5g | 2% |
| Folate | 26µg | 23µg | 1% |
| Vitamin K | 2µg | 0.4µg | 1% |
| Saturated fat | 0.032g | 0.197g | 1% |
| Monounsaturated fat | 0.003g | 0.374g | 1% |
| Vitamin B2 | 0.048mg | 0.057mg | 1% |
| Fructose | 0.32g | 0.79g | 1% |
| Selenium | 0.5µg | 0.2µg | 1% |
| Magnesium | 30mg | 26mg | 1% |
| Vitamin A | 1µg | 13µg | 1% |
| Sodium | 14mg | 1mg | 1% |
| Phosphorus | 71mg | 77mg | 1% |
| Calories | 97kcal | 96kcal | 0% |
| Carbs | 21.44g | 20.98g | 0% |
| Net carbs | 19.14g | 18.58g | N/A |
| Sugar | 1.08g | 4.54g | N/A |
| Fiber | 2.3g | 2.4g | 0% |
| Vitamin E | 0.07mg | 0.09mg | 0% |
| Tryptophan | 0.027mg | 0.023mg | 0% |
| Threonine | 0.086mg | 0.133mg | 0% |
| Isoleucine | 0.085mg | 0.133mg | 0% |
| Leucine | 0.125mg | 0.358mg | 0% |
| Lysine | 0.137mg | 0.141mg | 0% |
| Methionine | 0.041mg | 0.069mg | 0% |
| Phenylalanine | 0.104mg | 0.155mg | 0% |
| Valine | 0.131mg | 0.191mg | 0% |
| Histidine | 0.044mg | 0.091mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
Protein:
3.41 g
Fats:
1.5 g
Carbs:
20.98 g
Water:
73.41 g
Other:
0.7 g
| Contains more OtherOther | +92.9% |
| Contains more ProteinProtein | +29.7% |
| 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
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.054 g
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 | -83.8% |
| Contains more Mono. FatMonounsaturated fat | +12366.7% |
| Contains more Poly. FatPolyunsaturated fat | +1016.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
17.45 g
Sucrose:
0.39 g
Glucose:
0.37 g
Fructose:
0.32 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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 | +143.4% |
| Contains more SucroseSucrose | +602.6% |
| Contains more GlucoseGlucose | +127% |
| Contains more FructoseFructose | +146.9% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
