Russet potato vs. Corn — In-Depth Nutrition Comparison
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The main differences between Russet potato and Corn
- Russet potato is richer in Vitamin B6, Potassium, Iron, and Copper, yet Corn is richer in Vitamin B5.
- Daily need coverage for Vitamin B6 from Russet potato is 17% higher.
- Russet potato contains 3 times more Potassium than Corn. Russet potato contains 550mg of Potassium, while Corn contains 218mg.
- Russet potato contains less Sugar.
Food types used in this article are Potatoes, Russet, flesh and skin, baked and Corn, sweet, yellow, cooked, boiled, drained, without salt.
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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 | +2530% |
| 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% |
~equal in
Vitamin D
~0µg
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 97kcal | 96kcal |
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| Protein | 2.63g | 3.41g |
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| Fats | 0.13g | 1.5g |
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| Vitamin C | 8.3mg | 5.5mg |
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| Net carbs | 19.14g | 18.58g |
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| Carbs | 21.44g | 20.98g |
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| Magnesium | 30mg | 26mg |
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| Calcium | 18mg | 3mg |
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| Potassium | 550mg | 218mg |
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| Iron | 1.07mg | 0.45mg |
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| Sugar | 1.08g | 4.54g |
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| Fiber | 2.3g | 2.4g |
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| Copper | 0.107mg | 0.049mg |
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| Zinc | 0.35mg | 0.62mg |
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| Starch | 17.45g | 7.17g |
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| Phosphorus | 71mg | 77mg |
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| Sodium | 14mg | 1mg |
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| Vitamin A | 10IU | 263IU |
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| Vitamin A | 1µg | 13µg |
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| Vitamin E | 0.07mg | 0.09mg |
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| Manganese | 0.228mg | 0.167mg |
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| Selenium | 0.5µg | 0.2µg |
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| Vitamin B1 | 0.067mg | 0.093mg |
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| Vitamin B2 | 0.048mg | 0.057mg |
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| Vitamin B3 | 1.348mg | 1.683mg |
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| Vitamin B5 | 0.38mg | 0.792mg |
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| Vitamin B6 | 0.354mg | 0.139mg |
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| Vitamin K | 2µg | 0.4µg |
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| Folate | 26µg | 23µg |
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| Choline | 15mg | 29.1mg |
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| Saturated Fat | 0.032g | 0.197g |
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| Monounsaturated Fat | 0.003g | 0.374g |
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| Polyunsaturated fat | 0.054g | 0.603g |
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| Tryptophan | 0.027mg | 0.023mg |
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| Threonine | 0.086mg | 0.133mg |
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| Isoleucine | 0.085mg | 0.133mg |
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| Leucine | 0.125mg | 0.358mg |
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| Lysine | 0.137mg | 0.141mg |
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| Methionine | 0.041mg | 0.069mg |
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| Phenylalanine | 0.104mg | 0.155mg |
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| Valine | 0.131mg | 0.191mg |
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| Histidine | 0.044mg | 0.091mg |
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| Fructose | 0.32g | 0.79g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
17%
17%
Minerals Daily Need Coverage Score
23%
14%
Comparison summary
Which food is lower in Sugar?
Russet potato is lower in Sugar (difference - 3.46g)
Which food is lower in Saturated Fat?
Russet potato is lower in Saturated Fat (difference - 0.165g)
Which food is cheaper?
Russet potato is cheaper (difference - $1.2)
Which food is richer in minerals?
Russet potato is relatively richer in minerals
Which food contains less Sodium?
Corn contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Corn is lower in glycemic index (difference - 30)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.