Potato vs Corn: Nutrition & Calories Compare


Potato vs Corn
Nutrition Facts
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Potato vs Corn 100g Compare
per 100g | Potato | Corn |
---|---|---|
Calories | 77 | 86 |
Carbohydrates | 17.49 g | 14.69 g |
Fat | 0.09 g | 1.63 g |
Saturated fat | 0.01 g | 0.3 g |
Dietary fiber | 2.1 g | 2.43 g |
Protein | 2.05 g | 2.79 g |
Water | 79.25 g | 80.25 g |
Calcium | 12 mg | 0.656 mg |
Iron | 0.81 mg | 0.388 mg |
Magnessium | 23 mg | 25.76 mg |
Potassium | 425 mg | 237 mg |
Vitaminium A | 2 µg | 187 µg |
Vitaminium B1 (Thiamine) | 0.081 mg | 0.079 mg |
Vitaminium B2 (riboflavin) | 0.032 mg | 0.138 mg |
Vitaminium B3 (Niacin) | 1.061 mg | 1.593 mg |
Vitaminium B5 | 0.279 mg | 0.717 mg |
Vitaminium B6 | 0.298 mg | 0.15 mg |
Vitaminium B9 (Folic acid) | 0.015 mg | 42 mg |
Vitaminium C | 19.7 mg | 6.8 mg |
Vitaminium E | 0.01 mg | 0.07 mg |
Vitaminium K | 0.002 µg | 0.3 µg |
Beta karoten | 4 mg | 16 mg |
Exploring the Nutritional Landscape: Potato and Corn
When it comes to choosing between potato and corn, many of us might not think beyond their taste preferences or how they complement a dish. However, diving deeper into the nutritional content of these staple foods reveals a fascinating comparison that might influence your next meal choice. Both potato and corn have been cultivated for thousands of years, serving as fundamental crops around the globe. They not only offer versatility in the kitchen but also bring a wealth of nutrients to the table.
A Closer Look at the Nutritional Content
At a glance, both potato and corn present themselves as energy-rich foods with their calorie counts sitting closely at 77 calories for potato and 86 for corn per 100 grams. This similarity extends to their carbohydrate content, with potato at 17.49 grams and corn slightly higher at 18.7 grams. However, the comparison starts to diverge as we examine their other nutritional aspects more closely.
- Fiber: Both foods are good sources of dietary fiber, but potato slightly edges out with 2.1 grams compared to corn's 2 grams.
- Fat: Corn contains more fat at 1.35 grams, whereas potato has a minimal 0.1 grams.
- Protein: Corn takes the lead in protein content with 3.27 grams, surpassing potato's 2.05 grams.
Minerals and vitamins further differentiate these two, with potato boasting a higher potassium content (425 mg) essential for heart health, and corn shining in its vitamin content, particularly vitamin A (187 IU) which is crucial for vision and immune function.
Nutritional Benefits Beyond the Numbers
While the numbers provide a clear comparison, the health benefits of potato and corn extend beyond their nutritional content. Potatoes, for instance, are an excellent source of vitamin C, which is vital for the growth, development, and repair of all body tissues. On the other hand, corn is rich in B-vitamins, including thiamin (vitamin B1) and niacin (vitamin B3), which play essential roles in energy production and maintaining proper heart function.
Both foods are naturally gluten-free, making them great alternatives for those with gluten sensitivities or celiac disease. Moreover, the presence of dietary fiber in both potato and corn supports digestive health, helping to prevent constipation and promote a healthy gut.
Choosing Between Potato and Corn
So, which should you choose? The answer depends on your dietary needs and health goals. If you're looking for a low-fat option rich in potassium and vitamin C, potatoes might be the way to go. However, if higher protein content and an abundance of B-vitamins are what you're after, then corn could be the better choice.
Ultimately, both potato and corn offer unique nutritional benefits and can be part of a balanced diet. By understanding their nutritional profiles, you can make informed choices that complement your meals and contribute to a healthy, varied diet.
In conclusion, whether you opt for the humble potato or the versatile corn, you're choosing a food that not only adds flavor to your dishes but also provides significant nutritional benefits. So next time you're planning your meals, consider incorporating both to enjoy the best of what these nutritious staples have to offer.
Potato 100g
77kcalCalories source
- 89% CARBS.
- 10% PROTEIN
- 1% FAT
Corn 100g
86kcalCalories source
- 69% CARBS
- 13% PROTEIN
- 17% FAT
100g | ounce | single piece | tablespoon | teaspoon | cup | half cup | small can | medium can
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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