Sweet potato vs. Corn — In-Depth Nutrition Comparison
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What are the main differences between sweet potatoes and corn?
- Sweet potatoes have more vitamin A, vitamin C, manganese, copper, vitamin B6, and potassium than corn.
- Sweet potatoes' daily need coverage for vitamin A is 379% higher.
- Corn has 13 times less calcium than sweet potatoes. Sweet potatoes have 38mg of calcium, while corn has 3mg.
- Sweet potatoes have a higher glycemic index (70) than corn (52).
We used Sweet potato, cooked, baked in skin, flesh, without salt and Corn, sweet, yellow, cooked, boiled, drained, without salt types in this comparison.
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 CalciumCalcium | +1166.7% |
| Contains more PotassiumPotassium | +117.9% |
| Contains more IronIron | +53.3% |
| Contains more CopperCopper | +228.6% |
| Contains more ManganeseManganese | +197.6% |
| Contains more ZincZinc | +93.8% |
| Contains more PhosphorusPhosphorus | +42.6% |
| Contains less SodiumSodium | -97.2% |
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 | +256.4% |
| Contains more Vitamin AVitamin A | +7292.3% |
| Contains more Vitamin EVitamin E | +688.9% |
| Contains more Vitamin B1Vitamin B1 | +15.1% |
| Contains more Vitamin B2Vitamin B2 | +86% |
| Contains more Vitamin B5Vitamin B5 | +11.6% |
| Contains more Vitamin B6Vitamin B6 | +105.8% |
| Contains more Vitamin KVitamin K | +475% |
| Contains more Vitamin B3Vitamin B3 | +13.2% |
| Contains more FolateFolate | +283.3% |
| Contains more CholineCholine | +122.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 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 | +69.7% |
| Contains more FatsFats | +900% |
~equal in
Carbs
~20.98g
~equal in
Water
~73.41g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.092 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 | -73.6% |
| Contains more Mono. FatMonounsaturated fat | +18600% |
| Contains more Poly. FatPolyunsaturated fat | +555.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
7.05 g
Sucrose:
2.28 g
Glucose:
0.57 g
Fructose:
0.5 g
Lactose:
0 g
Maltose:
3.12 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 MaltoseMaltose | +1735.3% |
| Contains more SucroseSucrose | +20.2% |
| Contains more GlucoseGlucose | +47.4% |
| Contains more FructoseFructose | +58% |
~equal in
Starch
~7.17g
~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 Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin A | 961µg | 13µg | 105% |
| Vitamin C | 19.6mg | 5.5mg | 16% |
| Manganese | 0.497mg | 0.167mg | 14% |
| Copper | 0.161mg | 0.049mg | 12% |
| Vitamin B6 | 0.286mg | 0.139mg | 11% |
| Potassium | 475mg | 218mg | 8% |
| Calcium | 38mg | 3mg | 4% |
| Vitamin E | 0.71mg | 0.09mg | 4% |
| Fiber | 3.3g | 2.4g | 4% |
| Folate | 6µg | 23µg | 4% |
| Vitamin B2 | 0.106mg | 0.057mg | 4% |
| Polyunsaturated fat | 0.092g | 0.603g | 3% |
| Protein | 2.01g | 3.41g | 3% |
| Choline | 13.1mg | 29.1mg | 3% |
| Zinc | 0.32mg | 0.62mg | 3% |
| Phosphorus | 54mg | 77mg | 3% |
| Iron | 0.69mg | 0.45mg | 3% |
| Vitamin K | 2.3µg | 0.4µg | 2% |
| Vitamin B5 | 0.884mg | 0.792mg | 2% |
| Sodium | 36mg | 1mg | 2% |
| Fats | 0.15g | 1.5g | 2% |
| Saturated fat | 0.052g | 0.197g | 1% |
| Monounsaturated fat | 0.002g | 0.374g | 1% |
| Vitamin B3 | 1.487mg | 1.683mg | 1% |
| Vitamin B1 | 0.107mg | 0.093mg | 1% |
| Calories | 90kcal | 96kcal | 0% |
| Carbs | 20.71g | 20.98g | 0% |
| Net carbs | 17.41g | 18.58g | N/A |
| Magnesium | 27mg | 26mg | 0% |
| Sugar | 6.48g | 4.54g | N/A |
| Starch | 7.05g | 7.17g | 0% |
| Selenium | 0.2µg | 0.2µg | 0% |
| Tryptophan | 0.04mg | 0.023mg | 0% |
| Threonine | 0.107mg | 0.133mg | 0% |
| Isoleucine | 0.07mg | 0.133mg | 0% |
| Leucine | 0.118mg | 0.358mg | 0% |
| Lysine | 0.084mg | 0.141mg | 0% |
| Methionine | 0.037mg | 0.069mg | 0% |
| Phenylalanine | 0.114mg | 0.155mg | 0% |
| Valine | 0.11mg | 0.191mg | 0% |
| Histidine | 0.039mg | 0.091mg | 0% |
| Fructose | 0.5g | 0.79g | 0% |
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
47%
16%
Minerals Daily Need Coverage Score
25%
14%
Comparison summary
Which food is lower in Saturated fat?
Sweet potato is lower in Saturated fat (difference - 0.145g)
Which food is cheaper?
Sweet potato is cheaper (difference - $1)
Which food is richer in minerals?
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Corn is lower in Sugar (difference - 1.94g)
Which food contains less Sodium?
Corn contains less Sodium (difference - 35mg)
Which food is lower in glycemic index?
Corn is lower in glycemic index (difference - 18)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)