Nutrition Comparison Tool
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Baked Sweet Potatoes
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Baked Russet Potatoes
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Cooked Yellow Sweet Corn (Boiled, Drained)
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Baked Sweet Potatoes 1 medium (2 inch dia, 5 inch long, raw) (x1) 5% DV 103 calories
  • Baked Russet Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 8% DV 164 calories
  • Cooked Yellow Sweet Corn (Boiled, Drained) 1 cup cut (x1) 7% DV 143 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Baked Sweet Potatoes 1 medium (2 inch dia, 5 inch long, raw) (x1) 0% DV 0.17g
  • Baked Russet Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 0% DV 0.22g
  • Cooked Yellow Sweet Corn (Boiled, Drained) 1 cup cut (x1) 3% DV 2.2g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Baked Sweet Potatoes 1 medium (2 inch dia, 5 inch long, raw) (x1) 9% DV 23.6g
  • Baked Russet Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 13% DV 37.1g
  • Cooked Yellow Sweet Corn (Boiled, Drained) 1 cup cut (x1) 11% DV 31.3g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Baked Sweet Potatoes 1 medium (2 inch dia, 5 inch long, raw) (x1) 5% DV 2.3g
  • Baked Russet Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 9% DV 4.5g
  • Cooked Yellow Sweet Corn (Boiled, Drained) 1 cup cut (x1) 10% DV 5.1g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Baked Sweet Potatoes 1 medium (2 inch dia, 5 inch long, raw) (x1) 0% DV 0mg
  • Baked Russet Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 0% DV 0mg
  • Cooked Yellow Sweet Corn (Boiled, Drained) 1 cup cut (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Baked Sweet Potatoes 1 medium (2 inch dia, 5 inch long, raw) (x1) 0% DV 0.06g
  • Baked Russet Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 0% DV 0.06g
  • Cooked Yellow Sweet Corn (Boiled, Drained) 1 cup cut (x1) 1% DV 0.29g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Baked Sweet Potatoes 1 medium (2 inch dia, 5 inch long, raw) (x1) 13% DV 3.8g
  • Baked Russet Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 14% DV 4g
  • Cooked Yellow Sweet Corn (Boiled, Drained) 1 cup cut (x1) 13% DV 3.6g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Baked Sweet Potatoes 1 medium (2 inch dia, 5 inch long, raw) (x1) 15% DV 7.4g
  • Baked Russet Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 4% DV 1.9g
  • Cooked Yellow Sweet Corn (Boiled, Drained) 1 cup cut (x1) 14% DV 6.8g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Baked Sweet Potatoes 1 medium (2 inch dia, 5 inch long, raw) (x1) 4% DV 0.79mg
  • Baked Russet Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 10% DV 1.9mg
  • Cooked Yellow Sweet Corn (Boiled, Drained) 1 cup cut (x1) 4% DV 0.67mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Baked Sweet Potatoes 1 medium (2 inch dia, 5 inch long, raw) (x1) 3% DV 43.3mg
  • Baked Russet Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 2% DV 31.1mg
  • Cooked Yellow Sweet Corn (Boiled, Drained) 1 cup cut (x1) 0% DV 4.5mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Baked Sweet Potatoes 1 medium (2 inch dia, 5 inch long, raw) (x1) 12% DV 541.5mg
  • Baked Russet Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 20% DV 951.5mg
  • Cooked Yellow Sweet Corn (Boiled, Drained) 1 cup cut (x1) 7% DV 324.8mg
Comparison Table

Table Legend

  1. Baked Sweet Potatoes
  2. Baked Russet Potatoes
  3. Cooked Yellow Sweet Corn (Boiled, Drained)
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 114 173 149
Calories
(%DV)		 103
(5%)		 164
(8%)		 143
(7%)
Fat (g)
(%DV)		 0.17
(0%)		 0.22
(0%)		 2.2
(3%)
Protein (g)
(%DV)		 2.3
(5%)		 4.5
(9%)		 5.1
(10%)
Carbohydrate (g)
(%DV)		 23.6
(9%)		 37.1
(13%)		 31.3
(11%)
Sugars (g)
(%DV)		 7.4
(15%)		 1.9
(4%)		 6.8
(14%)
Fiber (g)
(%DV)		 3.8
(13%)		 4
(14%)		 3.6
(13%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.06
(0%)		 0.06
(0%)		 0.29
(1%)
Net-Carbs (g) 19.8
33.1
27.7
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 114 173 149
Calcium (mg)
(%DV)		 43.3
(3%)		 31.1
(2%)		 4.5
(0%)
Iron, Fe (mg)
(%DV)		 0.79
(4%)		 1.9
(10%)		 0.67
(4%)
Potassium, K (mg)
(%DV)		 541.5
(12%)		 951.5
(20%)		 324.8
(7%)
Magnesium (mg)
(%DV)		 30.8
(7%)		 51.9
(12%)		 38.7
(9%)
Phosphorus, P (mg)
(%DV)		 61.6
(5%)		 122.8
(10%)		 114.7
(9%)
Sodium (mg)
(%DV)		 41
(2%)		 24.2
(1%)		 1.5
(0%)
Zinc, Zn (mg)
(%DV)		 0.36
(3%)		 0.61
(6%)		 0.92
(8%)
Copper, Cu (mg)
(%DV)		 0.18
(20%)		 0.19
(21%)		 0.07
(8%)
Manganese (mg)
(%DV)		 0.57
(25%)		 0.39
(17%)		 0.25
(11%)
Selenium, Se (mcg)
(%DV)		 0.23
(0%)		 0.87
(2%)		 0.3
(1%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 78.2
(2%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) 1.7
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 114 173 149
Vitamin A, RAE (mcg)
(%DV)		 1095.5
(122%)		 1.7
(0%)		 19.4
(2%)
Vitamin C (mg)
(%DV)		 22.3
(25%)		 14.4
(16%)		 8.2
(9%)
Thiamin (B1) (mg)
(%DV)		 0.12
(10%)		 0.12
(10%)		 0.14
(12%)
Riboflavin (B2) (mg)
(%DV)		 0.12
(9%)		 0.08
(6%)		 0.08
(7%)
Niacin (B3) (mg)
(%DV)		 1.7
(11%)		 2.3
(15%)		 2.5
(16%)
Vitamin B5 (PA) (mg)
(%DV)		 1
(20%)		 0.66
(13%)		 1.2
(24%)
Vitamin B6 (mg)
(%DV)		 0.33
(19%)		 0.61
(36%)		 0.21
(12%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 6.8
(2%)		 45
(11%)		 34.3
(9%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 6.8
(2%)		 45
(11%)		 34.3
(9%)
Folate DFE (mcg)
(%)		 6.8
(2%)		 45
(11%)		 34.3
(9%)
Choline (mg)
(%DV)		 14.9
(3%)		 26
(5%)		 43.4
(8%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 13120.3
(121%)		 10.4
(0%)		 98.3
(1%)
Carotene, alpha (mcg)
(%RDA)		 49
(0%)		 0
(0%)		 34.3
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 239.9
(1%)
Vitamin A, IU (IU) 21908.5 17.3 391.9
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 0
32.9
1349.9
Vitamin E (mg)
(%DV)		 0.81
(5%)		 0.12
(1%)		 0.13
(1%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 2.6
(2%)		 3.5
(3%)		 0.6
(0%)
Vitamin K1 (mcg) 0
0
--
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 114 173 149
Water (g) 86.4
128.8
109.4
Ash (g) 2
2
1
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -9.4
-15.07
-1.2
  Carbohydrates
Food # 1 2 3
Weight (g) 114 173 149
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 2.6
0.67
4.1
Glucose (Dextrose) (g) 0.65
0.64
1.3
Fructose (g) 0.57
0.55
1.2
Lactose (g) 0
0
0
Maltose (g) 3.6
0
0.25
Galactose (g) 0
0
0
Starch (g) 8
30.2
10.7
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 114 173 149
Monounsaturated Fats (g) 0.002
0.005
0.557
Polyunsaturated Fats (g) 0.105
0.093
0.898
Omega 3s (g)
(%AI)		 0.007
(0%)		 0.022
(1%)		 0.027
(2%)
Omega 6s (g)
(%AI)		 0.103
(1%)		 0.071
(0%)		 0.873
(5%)
Omega 3 to Omega 6 Ratio 0.07
0.32
0.03
Omega 6 to Omega 3 Ratio 15
3.15
32.56
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
gamma-Linolenic Acid (GLA) (g) --
--
--
c-c-n6-Eicosadienoic Acid (g) 0
--
--
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
Caproic (6:0) (g) 0
0
0
Caprylic Acid (8:0) (g) 0
0
0
Capric Acid (10:0) (g) 0
0.002
0
Lauric Acid (12:0) (g) 0
0.007
0
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0
0.002
0
Pentadecanoic Acid (15:0) (g) 0
--
--
Palmitic Acid (16:0) (g) 0.057
0.036
0.276
Margaric Acid (17:0) (g) 0
--
--
Stearic Acid (18:0) (g) 0.002
0.009
0.018
Arachidic Acid (20:0) (g) 0
--
--
Behenic Acid (22:0) (g) 0
--
--
Lignoceric Acid (24:0) (g) 0
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
--
--
Pentadecenoic Acid (15:1) (g) 0
--
--
Palmitoleic Acid (16:1) (g) 0
0.002
0
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) 0
--
--
Oleic Acid (18:1) (g) 0.002
0.002
0.557
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0
0
0
Docosenoic Acid (22:1) (g) 0
0
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.103
0.071
0.873
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.007
0.022
0.027
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) 0
--
--
Eicosatetraenoic Acid 20:4 (g) 0
0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
t-Monoenoic Fats (g) --
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
t-Oleic Acid (18:1 t) (g) --
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 114 173 149
Essential  
Histidine (mg)
(%RDI)		 44
(6%)		 76
(11%)		 136
(19%)
Isoleucine (mg)
(%RDI)		 80
(6%)		 147
(11%)		 198
(14%)
Leucine (mg)
(%RDI)		 135
(5%)		 216
(8%)		 533
(20%)
Lysine (mg)
(%RDI)		 96
(5%)		 237
(11%)		 210
(10%)
Methionine (mg)
(%RDI)		 42
(6%)		 71
(10%)		 103
(14%)
Phenylalanine (mg)
(%RDI)		 130
(15%)		 180
(21%)		 231
(26%)
Threonine (mg)
(%RDI)		 122
(12%)		 149
(14%)		 198
(19%)
Tryptophan (mg)
(%RDI)		 46
(16%)		 47
(17%)		 34
(12%)
Valine (mg)
(%RDI)		 125
(7%)		 227
(12%)		 285
(16%)
Conditional  
Arginine (mg) 80
225
201
Cystine (mg)
(%RDI)		 32
(11%)		 54
(19%)		 40
(14%)
Glycine (mg) 92
126
195
Proline (mg) 76
140
448
Tyrosine (mg)
(%RDI)		 50
(6%)		 107
(12%)		 188
(21%)
Non-Essential  
Alanine (mg) 113
138
453
Aspartic acid (mg) 556
1064
375
Betaine (mg) 39
0.35
--
Glutamic acid (mg) 226
779
976
Hydroxyproline (mg) --
--
--
Serine (mg) 129
164
235
Data Source
Baked Sweet Potatoes
USDA Food Data Central Standard Release (Common)Iodine data is obtained from the USDA Iodine database.
Baked Russet Potatoes
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Cooked Yellow Sweet Corn (Boiled, Drained)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.