Corn vs Sweet Potato: Calories and Nutrition Compared (2026)

Corn has 3.4 g of protein, while sweet potato has 1.4 g. Corn is higher in calories with 96 calories compared to sweet potato's 76 calories.

Corn and sweet potato are both popular vegetables that offer unique nutritional benefits. This comparison highlights their differences in calories, protein, and other nutrients.

What Is the Difference Between Corn and Sweet Potato?

Corn is a cereal grain that is a staple food in many cultures, known for its sweet flavor and versatility in dishes. It is commonly consumed as fresh corn, cornmeal, or corn flour. Sweet potato is a root vegetable known for its sweet taste and vibrant orange color. It is often baked, mashed, or used in various recipes.

Corn vs Sweet Potato: Nutrition Side by Side

Below is a side-by-side comparison of the nutritional values of corn and sweet potato.

Nutrient (per 100 g)	Sweet corn (cooked)	Sweet potato (boiled)
Calories	96 kcal	76 kcal
Protein	3.4 g	1.4 g
Carbs	21.0 g	17.7 g
Sugar	4.5 g	5.7 g
Fat	1.5 g	0.1 g
Fiber	2.4 g	2.5 g
Sodium	1 mg	27 mg

Which Is Better, Corn or Sweet Potato?

For weight loss: Sweet potato has fewer calories at 76 calories compared to corn's 96 calories, making it a better option for weight loss.

For muscle and protein: Corn contains more protein at 3.4 g, while sweet potato provides 1.4 g of protein, making corn a better choice for muscle building.

For low-carb or low-sugar: Corn has 21.0 g of carbs and 4.5 g of sugar, while sweet potato has 17.7 g of carbs and 5.7 g of sugar, making sweet potato lower in carbs.

How to Track Corn and Sweet potato Accurately

Portion sizes and macros can be easy to misjudge, especially when it comes to popular vegetables like corn and sweet potato. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. This comparison is based on a per-100g basis. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Corn has 3.4 g of protein, while sweet potato has 1.4 g of protein.

Which has fewer calories?

Sweet potato has 76 calories, while corn has 96 calories.

What are the carbohydrate contents?

Corn contains 21.0 g of carbs, while sweet potato has 17.7 g of carbs.

How much sugar is in each?

Corn has 4.5 g of sugar, while sweet potato has 5.7 g of sugar.

What is the fat content?

Corn has 1.5 g of fat, while sweet potato has 0.1 g of fat.

What is the fiber content?

Corn contains 2.4 g of fiber, while sweet potato has 2.5 g of fiber.

Key Takeaways

• Corn: 96 calories per 100 g
• Sweet potato: 76 calories per 100 g
• Corn: 3.4 g protein per 100 g
• Sweet potato: 1.4 g protein per 100 g
• Corn: 21.0 g carbs per 100 g
• Sweet potato: 17.7 g carbs per 100 g