Blueberry vs. Yellow Corn
Nutrition comparison of Blueberry 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
blueberry
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and yellow corn:
- Both yellow corn and blueberry are high in dietary fiber.
- Yellow corn has 54% less sugar than blueberry.
- Yellow corn has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Yellow corn is a great source of potassium.
USDA sources for nutritional information: Blueberry (Blueberries, 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
Blueberry has 41% less calories than yellow corn - yellow corn has 96 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is lighter in protein, heavier in carbs and lighter in fat compared to yellow corn per calorie. Blueberry has a macronutrient ratio of 5:91:5 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Yellow Corn | |
|---|---|---|
| Protein | 5% | 12% |
| Carbohydrates | 91% | 76% |
| Fat | 5% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Blueberry has 31% less carbohydrates than yellow corn - yellow corn has 21g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Both yellow corn and blueberry are high in dietary fiber. is very similar to yellow corn for dietary fiber - yellow corn has 2.4g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
Yellow corn has 54% less sugar than blueberry - yellow corn has 4.5g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Yellow corn has 361% more protein than blueberry - yellow corn has 3.4g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Both yellow corn and blueberry are low in saturated fat - yellow corn has 0.2g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Blueberry has 76% more Vitamin C than yellow corn - yellow corn has 5.5mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Yellow corn and blueberry contain similar amounts of Vitamin A - yellow corn has 13ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.
Vitamin E
Yellow corn and blueberry contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Yellow corn and blueberry contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
Yellow corn has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both blueberry and yellow corn contain significant amounts of riboflavin.
| Blueberry | Yellow Corn | |
|---|---|---|
| Thiamin | 0.037 MG | 0.093 MG |
| Riboflavin | 0.041 MG | 0.057 MG |
| Niacin | 0.418 MG | 1.683 MG |
| Pantothenic acid | 0.124 MG | 0.792 MG |
| Vitamin B6 | 0.052 MG | 0.139 MG |
| Folate | 6 UG | 23 UG |
Minerals
calcium
Yellow corn and blueberry contain similar amounts of calcium - yellow corn has 3mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Yellow corn and blueberry contain similar amounts of iron - yellow corn has 0.45mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Yellow corn is a great source of potassium and it has 183% more potassium than blueberry - yellow corn has 218mg of potassium per 100 grams and blueberry has 77mg 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,
| Blueberry | Yellow Corn | |
|---|---|---|
| beta-carotene | 32 UG | 66 UG |
| lutein + zeaxanthin | 80 UG | 906 UG |
| alpha-carotene | ~ | 23 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blueberry has more alpha linoleic acid (ALA) than yellow corn per 100 grams.
| Blueberry | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.018 G |
| Total | 0.058 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than blueberry per 100 grams.
| Blueberry | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.088 G | 0.586 G |
| Total | 0.088 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: Blueberry (Blueberries, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Blueberry g
()
|
Daily Values (%) |
Cooked Yellow Corn g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
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 % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 yellow corn or blueberry contain more calories in 100 grams?Blueberry has 40% less calories than yellow corn - yellow corn has 96 calories in 100g and blueberry has 57 calories.
Does yellow corn or blueberry have more carbohydrates?
By weight, blueberry has 30% fewer carbohydrates than yellow corn - yellow corn has 21g of carbs for 100g and blueberry has 14.5g of carbohydrates.