Corn vs Sweet Potato: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

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Marcin PiotrowiczMarcin Piotrowicz
Corn - calories, kcal, weight, nutrition
Sweet potato - calories, kcal, weight, nutrition

Corn vs sweet potato - where is more calories?

At first glance, you can see that in corn is just a little the same number of calories as in sweet potato.

Corn has 86 kcal per 100g and sweet potato 86 kcal per 100g so it is pretty easy to calculate that the difference is about 0 %.

In corn and in sweet potato most calories came from carbs.

corn or sweet potato - where is more nutrients?

Corn vs sweet potato: detailed nutrition, vitamins and minerals comparison

per 100gCornSweet potato
Calories86 86
Carbohydrates18.7 g20.12 g
Fat1.35 g0.05 g
Dietary fiber2 g3 g
Protein3.27 g1.6 g
Calcium2 mg30 mg
Iron0.52 mg0.61 mg
Magnessium37 mg25 mg
Potassium270 mg337 mg
Sodium15 mg55 mg
Zink0.46 mg0.3 mg
Vitaminium B1 (Thiamine)0.155 mg0.078 mg
Vitaminium B2 (riboflavin)0.055 mg0.061 mg
Vitaminium B3 (Niacin)1.77 mg0.557 mg
Vitaminium B50.717 mg0.8 mg
Vitaminium B60.093 mg0.209 mg
Vitaminium B9 (Folic acid)42 mg11 mg
Vitaminium C6.8 mg2.4 mg
Vitaminium E0.07 mg0.26 mg
Vitaminium K0.3 mg1.8 mg
Beta karoten16 mg8509 mg

Where is more protein?

It is aslo easy to see see that in corn is more protein than in sweet potato.

There is 1.6g per 100g of sweet potato and 3.27g per 100g of corn so using simple math we can see that difference is about 51 %.

Where is more carbs?

In corn is less carbohydrates than in sweet potato.

There is 20.12g/100g of carbohydrates in sweet potato and 18.7g/100g in corn so let me do the math for you again - difference is about 8 %.

Where is more fats?

In corn is more fats than in sweet potato.

Tables below show us that there is 0.05g/100g of fats in sweet potato and 1.35g/100g in corn. In this case difference is about 96 %.

See tables below to compare corn with sweet potato in details.


  • Calories86
  • Carbohydrates18.7 g
  • Fat1.35 g
  • Dietary fiber2 g
  • Protein3.27 g
Corn calories per:
100g | ounce | single piece | tablespoon | teaspoon | cup | half cup | small can | medium can

Energy content

  • 75% CARBS.
  • 13% PROTEIN
  • 12% FAT

Sweet potato

  • Calories86
  • Carbohydrates20.12 g
  • Fat0.05 g
  • Dietary fiber3 g
  • Protein1.6 g
Sweet potato calories per:
100g | ounce | single piece | cup | cubes | cup | mashed

Energy content

  • 92% CARBS
  • 7% PROTEIN
  • 1% FAT

corn or sweet potato - where is more vitamins?

corn or sweet potato - where is more minerals?

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz creator
Healthy eating and living style promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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