Corn Sweet (Raw)vsSweet Potato (Raw)
Corn Sweet (Raw) has 86 calories and 3.3g protein per 100g. Sweet Potato (Raw) has 86 calories and 1.6g protein per 100g Corn Sweet (Raw) has more protein.
🎯When to Eat What
Goal-based picks for Corn Sweet (Raw) vs Sweet Potato (Raw)
Sweet Potato (Raw) is the heart-friendlier option with lower saturated fat, more fiber, more potassium.
Sweet Potato (Raw) provides 337mg of potassium per 100g — important for muscle function and hydration.
Corn Sweet (Raw) delivers 6.8mg of vitamin C per 100g — great for immune function and skin health.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Corn Sweet Yellow | Sweet Potato Raw Unprepared Includes | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 86kcal4% | 86kcal4% | — |
| Protein | 3.3g7% | 1.6g3% | +1.7g |
| Total Fat | 1.4g2% | <0.1g0% | +1.3g |
| Saturated Fat | 0.33g2% | <0.1g0% | +0.31g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 19g7% | 20g7% | <0.1g |
| Dietary Fiber | 2.0g7% | 3.0g11% | <0.1g |
| Sugars | 6.3g | 4.2g | +2.1g |
| ✨Vitamins | |||
| Vitamin A | 9.0mcg1% | 709mcg79% | <0.1mcg |
| Vitamin C | 6.8mg8% | 2.4mg3% | +4.4mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | <0.1mg0% | 0.26mg2% | <0.1mg |
| Vitamin K | 0.30mcg0% | 1.8mcg2% | <0.1mcg |
| Vitamin B6 | <0.1mg5% | 0.21mg12% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 42mcg11% | 11mcg3% | +31mcg |
| Thiamin (B1) | 0.15mg13% | <0.1mg7% | +<0.1mg |
| Riboflavin (B2) | <0.1mg4% | <0.1mg5% | <0.1mg |
| Niacin (B3) | 1.8mg11% | 0.56mg3% | +1.2mg |
| 🔶Minerals | |||
| Sodium | 15mg1% | 55mg2% | <0.1mg |
| Calcium | 2.0mg0% | 30mg2% | <0.1mg |
| Iron | 0.52mg3% | 0.61mg3% | <0.1mg |
| Potassium | 270mg6% | 337mg7% | <0.1mg |
| Phosphorus | 89mg7% | 47mg4% | +42mg |
| Magnesium | 37mg9% | 25mg6% | +12mg |
| Zinc | 0.46mg4% | 0.30mg3% | +0.16mg |
| Copper | <0.1mg6% | 0.15mg17% | <0.1mg |
| Manganese | 0.16mg7% | 0.26mg11% | <0.1mg |
| Selenium | 0.60mcg1% | 0.60mcg1% | — |
🔬Nutritional Analysis
Calories: Corn Sweet (Raw) and Sweet Potato (Raw) have nearly identical calorie content at 86 and 86 kcal per 100g respectively.
Protein: Corn Sweet (Raw) provides more protein with 3.27g versus 1.57g per 100g. In terms of protein-to-calorie efficiency, Corn Sweet (Raw) offers better value for building and maintaining muscle.
Fat: Sweet Potato (Raw) is the leaner option with 0.05g of total fat per 100g compared to 1.35g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Sweet Potato (Raw): 709mcg vs 9mcg), Vitamin K (Sweet Potato (Raw): 1.8mcg vs 0.3mcg), Folate (Corn Sweet (Raw): 42mcg vs 11mcg).
Key Minerals: Notable mineral differences include Calcium (Sweet Potato (Raw): 30mg vs 2mg), Sodium (Sweet Potato (Raw): 55mg vs 15mg), Copper (Sweet Potato (Raw): 0.151mg vs 0.054mg).
Diet Suitability: Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Corn Sweet (Raw) or Sweet Potato (Raw)?
- Corn Sweet (Raw) has more protein with 3.27g per 100g compared to 1.57g for Sweet Potato (Raw).
- Which is lower in calories, Corn Sweet (Raw) or Sweet Potato (Raw)?
- Both have 86 calories per 100g.
- Is Corn Sweet (Raw) or Sweet Potato (Raw) healthier?
- It depends on your goals. Corn Sweet (Raw) has 86 calories and 3.27g protein per 100g, while Sweet Potato (Raw) has 86 calories and 1.57g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Corn Sweet (Raw) or Sweet Potato (Raw)?
- Sweet Potato (Raw) is leaner with 0.05g of fat per 100g compared to 1.35g.
- Which has more fiber, Corn Sweet (Raw) or Sweet Potato (Raw)?
- Sweet Potato (Raw) has more fiber with 3g per 100g compared to 2g.