Beets vs. Yellow Corn
Nutrition comparison of Beets and Cooked Yellow Corn
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
beets
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beets and yellow corn:
- Both beets and yellow corn are high in dietary fiber and potassium.
- Beet has 54% less carbohydrates than yellow corn.
- Beet has 55% less calories than yellow corn.
- Yellow corn has more thiamin, niacin, pantothenic acid and Vitamin B6, however, beet contains more folate.
USDA sources for nutritional information: Beets (Beets, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beet has 55% less calories than yellow corn - beet has 43 calories per 100 grams and yellow corn has 96 calories.
For macronutrient ratios, beets is heavier in carbs, lighter in fat and similar to yellow corn for protein. Beets has a macronutrient ratio of 14:83:3 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beets | Yellow Corn | |
|---|---|---|
| Protein | 14% | 12% |
| Carbohydrates | 83% | 76% |
| Fat | 3% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Beet has 54% less carbohydrates than yellow corn - beet has 9.6g of total carbs per 100 grams and yellow corn has 21g of carbohydrates.
dietary fiber
Both beets and yellow corn are high in dietary fiber. Beet has 17% more dietary fiber than yellow corn - beet has 2.8g of dietary fiber per 100 grams and yellow corn has 2.4g of dietary fiber.
sugar
Beets and yellow corn contain similar amounts of sugar - beet has 6.8g of sugar per 100 grams and yellow corn has 4.5g of sugar.
Protein
protein
Yellow corn has 112% more protein than beet - beet has 1.6g of protein per 100 grams and yellow corn has 3.4g of protein.
Fat
saturated fat
Both beets and yellow corn are low in saturated fat - beet has 0.03g of saturated fat per 100 grams and yellow corn has 0.2g of saturated fat.
Vitamins
Vitamin C
Beets and yellow corn contain similar amounts of Vitamin C - beet has 4.9mg of Vitamin C per 100 grams and yellow corn has 5.5mg of Vitamin C.
Vitamin A
Beets and yellow corn contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and yellow corn has 13ug of Vitamin A.
Vitamin E
Beets and yellow corn contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and yellow corn has 0.09mg of Vitamin E.
Vitamin K
Beets and yellow corn contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and yellow corn has 0.4ug of Vitamin K.
The B Vitamins
Yellow corn has more thiamin, niacin, pantothenic acid and Vitamin B6, however, beet contains more folate. Both beets and yellow corn contain significant amounts of riboflavin.
| Beets | Yellow Corn | |
|---|---|---|
| Thiamin | 0.031 MG | 0.093 MG |
| Riboflavin | 0.04 MG | 0.057 MG |
| Niacin | 0.334 MG | 1.683 MG |
| Pantothenic acid | 0.155 MG | 0.792 MG |
| Vitamin B6 | 0.067 MG | 0.139 MG |
| Folate | 109 UG | 23 UG |
Minerals
calcium
Beet has 433% more calcium than yellow corn - beet has 16mg of calcium per 100 grams and yellow corn has 3mg of calcium.
iron
Beets and yellow corn contain similar amounts of iron - beet has 0.8mg of iron per 100 grams and yellow corn has 0.45mg of iron.
potassium
Both beets and yellow corn are high in potassium. Beet has 49% more potassium than yellow corn - beet has 325mg of potassium per 100 grams and yellow corn has 218mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Beets | Yellow Corn | |
|---|---|---|
| beta-carotene | 20 UG | 66 UG |
| alpha-carotene | ~ | 23 UG |
| lutein + zeaxanthin | ~ | 906 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, yellow corn has more alpha linoleic acid (ALA) than beet per 100 grams.
| Beets | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.005 G | 0.018 G |
| Total | 0.005 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than beet per 100 grams.
| Beets | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.055 G | 0.586 G |
| Total | 0.055 G | 0.586 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Beets (Beets, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Beets g
()
|
Daily Values (%) |
Cooked Yellow Corn g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does beets or yellow corn contain more calories in 100 grams?Beet has 60% less calories than yellow corn - beet has 43 calories in 100g and yellow corn has 96 calories.
Does beets or yellow corn have more carbohydrates?
By weight, beet has 50% fewer carbohydrates than yellow corn - beet has 9.6g of carbs for 100g and yellow corn has 21g of carbohydrates.
Does beets or yellow corn contain more potassium?
Both beets and yellow corn are high in potassium. Beet has 50% more potassium than yellow corn - beet has 325mg of potassium in 100 grams and yellow corn has 218mg of potassium.