Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
russet potato
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in russet potato and yellow corn:
Yellow corn and russet potato contain similar amounts of calories - yellow corn has 96 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, russet potato is heavier in carbs, lighter in fat and similar to yellow corn for protein. Russet potato has a macronutrient ratio of 10:89:1 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Russet Potato | Yellow Corn | |
---|---|---|
Protein | 10% | 12% |
Carbohydrates | 89% | 76% |
Fat | 1% | 12% |
Alcohol | ~ | ~ |
Yellow corn and russet potato contain similar amounts of carbs - yellow corn has 21g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
Yellow corn is a great source of dietary fiber and it has 85% more dietary fiber than russet potato - yellow corn has 2.4g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
Yellow corn and russet potato contain similar amounts of sugar - yellow corn has 4.5g of sugar per 100 grams and russet potato has 0.62g of sugar.
Yellow corn and russet potato contain similar amounts of protein - yellow corn has 3.4g of protein per 100 grams and russet potato has 2.1g of protein.
Both yellow corn and russet potato are low in saturated fat - yellow corn has 0.2g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Yellow corn and russet potato contain similar amounts of Vitamin C - yellow corn has 5.5mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.
Yellow corn has more Vitamin A than russet potato - yellow corn has 13ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Yellow corn and russet potato contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Yellow corn and russet potato contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
Yellow corn has more pantothenic acid, however, russet potato contains more Vitamin B6. Both russet potato and yellow corn contain significant amounts of thiamin, riboflavin, niacin and folate.
Russet Potato | Yellow Corn | |
---|---|---|
Thiamin | 0.082 MG | 0.093 MG |
Riboflavin | 0.033 MG | 0.057 MG |
Niacin | 1.035 MG | 1.683 MG |
Pantothenic acid | 0.301 MG | 0.792 MG |
Vitamin B6 | 0.345 MG | 0.139 MG |
Folate | 14 UG | 23 UG |
Russet potato has 333% more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and russet potato has 13mg of calcium.
Russet potato has 91% more iron than yellow corn - yellow corn has 0.45mg of iron per 100 grams and russet potato has 0.86mg of iron.
Both yellow corn and russet potato are high in potassium. Russet potato has 91% more potassium than yellow corn - yellow corn has 218mg of potassium per 100 grams and russet potato has 417mg of potassium.
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
Russet Potato | Yellow Corn | |
---|---|---|
lutein + zeaxanthin | 5 UG | 906 UG |
beta-carotene | ~ | 66 UG |
alpha-carotene | ~ | 23 UG |
For omega-3 fatty acids, both russet potato and yellow corn contain significant amounts of alpha linoleic acid (ALA).
Russet Potato | Yellow Corn | |
---|---|---|
alpha linoleic acid | 0.01 G | 0.018 G |
Total | 0.01 G | 0.018 G |
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than russet potato per 100 grams.
Russet Potato | Yellow Corn | |
---|---|---|
linoleic acid | 0.032 G | 0.586 G |
Total | 0.032 G | 0.586 G |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Russet Potato or Yellow Corn .
Note: The specific food items compared are: Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Russet Potato g
()
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Daily Values (%) |
Cooked Yellow Corn g
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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G | 5% | monounsaturated fat | 5% | G | |||
G | 5% | polyunsaturated fat | 5% | G | |||
G | 5% | trans fat | 5% | G | |||
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5% | Vitamins and Minerals | 5% | |||||
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||