Corn vs Potato: which is healthier?

Per 100g, Corn has 84 calories, 2.8g protein, 2.4g fiber, and 1.6g fat, while Potato has 76 calories, 4.3g protein, 3.8g fiber, and 0.2g fat. Potato wins on both fronts here, with fewer calories and more protein per 100g.

Which has more calories, Corn or Potato?

Per 100g, Corn has 84 calories and Potato has 76 calories, a difference of 8 calories. In practical terms, 100g (85 calories) of corn compares with Medium potato (2.5" diameter) (161 calories) of potato.

Which has more protein, Corn or Potato?

Potato leads on protein with 4.3g per 100g; the gap is 1.5g per 100g (Corn 2.8g vs Potato 4.3g). If you are tracking protein targets, that difference compounds quickly across a full day of meals.

Which is better for a low-carb diet, Corn or Potato?

Corn has 14.7g of carbs per 100g compared to 36.6g in Potato, making Corn the easier fit for low-carb or keto plans. Fiber is 2.4g vs 3.8g per 100g, which also affects net carbs.

Can I substitute Corn for Potato?

Often, yes. Swapping potato for corn shifts your meal by about 8 calories and 1.5g of protein per 100g, so adjust portions if you are logging macros. Texture and cooking behavior differ more than nutrition in many recipes, so test the swap in small batches first.

Corn

Potato

All Comparisons

Corn vs Potato

Potato

Wins in 5 of 6 categories

Compare Corn and Potato calories, protein, and nutrition. See which fits your diet goals.

Verdict (USDA data)

Per 100g, Corn has 84 calories vs Potato's 76. Potato has more protein (4.3g vs 2.8g) and more fiber (3.8g vs 2.4g).

Sources: Corn (FDC 2710826) · Potato (FDC 170026)

Nutrition Comparison (per 100g)

Nutrient	Corn		Potato
Calories	84	vs	76
Protein	2.8g	vs	4.3g
Carbs	14.7g	vs	36.6g
Fat	1.6g	vs	0.2g
Fiber	2.4g	vs	3.8g
Sodium	0mg	vs	17mg

Winner determined by: fewer calories, more protein, more fiber, less fat, less sodium

Source: USDA FoodData Central. Corn: FDC 2710826 · Potato: FDC 170026.

When to Choose Each

Choose Corn when:

A typical portion is 100g (85 calories)
Corn fits the dishes you already cook

See full Corn nutrition

Choose Potato when:

You're cutting calories (76 vs 84 per 100g)
You need more protein (4.3g vs 2.8g per 100g)
You want more fiber (3.8g vs 2.4g per 100g)

See full Potato nutrition

Frequently Asked Questions

Track Your Food with AI

Snap a photo and instantly get calories for Corn, Potato, and thousands more foods.

Last updated: 2026-01-28

← Back to all comparisons

More grains →Corn →Potato →