Yellow Corn vs. Russet Potato

Nutrition comparison of Cooked Yellow Corn and Russet Potato


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked yellow corn versus russet potato (100g each) below using 2019 USDA and NIH data[1].

You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of Yellow Corn source
Image of Russet Potato source

Calories and Carbs

calories

Yellow corn and russet potato contain similar amounts of calories - yellow corn has 96kcal of calories per 100 grams and russet potato has 79kcal of calories.

dietary fiber

Yellow corn is a great source of dietary fiber and it has 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.

sugar

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.

Protein

protein

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.

Fat

saturated fat

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.

Vitamins

Vitamin C

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.

Vitamin A

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.

Vitamin E

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.

The B Vitamins

Yellow corn has more pantothenic acid, however, russet potato contains more vitamin b6. Both yellow corn and russet potato contain significant amounts of thiamin, riboflavin, niacin and folate.

Yellow Corn Russet Potato
Thiamin 0.093 MG 0.082 MG
Riboflavin 0.057 MG 0.033 MG
Niacin 1.683 MG 1.035 MG
Pantothenic acid 0.792 MG 0.301 MG
Vitamin B6 0.139 MG 0.345 MG
Folate 23 UG 14 UG

Minerals

calcium

Russet potato has more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and russet potato has 13mg of calcium.

iron

Russet potato has more iron than yellow corn - yellow corn has 0.45mg of iron per 100 grams and russet potato has 0.86mg of iron.

potassium

Both yellow corn and russet potato are high in potassium - yellow corn has 218mg of potassium per 100 grams and russet potato has 417mg of potassium.

Antioxidants and Phytonutrients

carotenoids

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, yellow corn has more beta-carotene, alpha-carotene and lutein + zeaxanthin than russet potato per 100 grams.

Yellow Corn Russet Potato
beta-carotene 66 UG ~
alpha-carotene 23 UG ~
lutein + zeaxanthin 906 UG 5 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both yellow corn and russet potato contain significant amounts of alpha linoleic acid (ALA).

Yellow Corn Russet Potato
alpha linoleic acid 0.018 G 0.01 G
Total 0.018 G 0.01 G

omega 6s

Comparing omega-6 fatty acids, yellow corn has more linoleic acid than russet potato per 100 grams.

Yellow Corn Russet Potato
linoleic acid 0.586 G 0.032 G
Total 0.586 G 0.032 G

Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .

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Cooked Yellow Corn
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Russet Potato
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