Cashews vs. Yellow Corn
Nutrition comparison of Cashews 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
cashews
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashews and yellow corn:
- Both yellow corn and cashews are high in dietary fiber and potassium.
- Cashew has more thiamin and Vitamin B6.
- Cashew has signficantly more calcium than yellow corn.
- Cashew is an excellent source of iron and protein.
USDA sources for nutritional information: Cashews (Nuts, cashew nuts, 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
Cashew is high in calories and yellow corn has 83% less calories than cashew - yellow corn has 96 calories per 100 grams and cashew has 553 calories.
For macronutrient ratios, cashews is much lighter in carbs, much heavier in fat and similar to yellow corn for protein. Cashews has a macronutrient ratio of 13:21:67 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashews | Yellow Corn | |
|---|---|---|
| Protein | 13% | 12% |
| Carbohydrates | 21% | 76% |
| Fat | 67% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and yellow corn has 31% less carbohydrates than cashew - yellow corn has 21g of total carbs per 100 grams and cashew has 30.2g of carbohydrates.
dietary fiber
Both yellow corn and cashews are high in dietary fiber. Cashew has 38% more dietary fiber than yellow corn - yellow corn has 2.4g of dietary fiber per 100 grams and cashew has 3.3g of dietary fiber.
sugar
Yellow corn and cashews contain similar amounts of sugar - yellow corn has 4.5g of sugar per 100 grams and cashew has 5.9g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 434% more protein than yellow corn - yellow corn has 3.4g of protein per 100 grams and cashew has 18.2g of protein.
Fat
saturated fat
Cashew is high in saturated fat and yellow corn has 97% less saturated fat than cashew - yellow corn has 0.2g of saturated fat per 100 grams and cashew has 7.8g of saturated fat.
Vitamins
Vitamin C
Yellow corn has 1000% more Vitamin C than cashew - yellow corn has 5.5mg of Vitamin C per 100 grams and cashew has 0.5mg of Vitamin C.
Vitamin A
Yellow corn has more Vitamin A than cashew - yellow corn has 13ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Yellow corn and cashews contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and cashew has 0.9mg of Vitamin E.
Vitamin K
Cashew has 84 times more Vitamin K than yellow corn - yellow corn has 0.4ug of Vitamin K per 100 grams and cashew has 34.1ug of Vitamin K.
The B Vitamins
Cashew has more thiamin and Vitamin B6. Both cashews and yellow corn contain significant amounts of riboflavin, niacin, pantothenic acid and folate.
| Cashews | Yellow Corn | |
|---|---|---|
| Thiamin | 0.423 MG | 0.093 MG |
| Riboflavin | 0.058 MG | 0.057 MG |
| Niacin | 1.062 MG | 1.683 MG |
| Pantothenic acid | 0.864 MG | 0.792 MG |
| Vitamin B6 | 0.417 MG | 0.139 MG |
| Folate | 25 UG | 23 UG |
Minerals
calcium
Cashew has signficantly more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and cashew has 37mg of calcium.
iron
Cashew is an excellent source of iron and it has 13 times more iron than yellow corn - yellow corn has 0.45mg of iron per 100 grams and cashew has 6.7mg of iron.
potassium
Both yellow corn and cashews are high in potassium. Cashew has 203% more potassium than yellow corn - yellow corn has 218mg of potassium per 100 grams and cashew has 660mg 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,
| Cashews | Yellow Corn | |
|---|---|---|
| lutein + zeaxanthin | 22 UG | 906 UG |
| beta-carotene | ~ | 66 UG |
| alpha-carotene | ~ | 23 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cashew has more alpha linoleic acid (ALA) than yellow corn per 100 grams.
| Cashews | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.062 G | 0.018 G |
| Total | 0.062 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than yellow corn per 100 grams.
| Cashews | Yellow Corn | |
|---|---|---|
| other omega 6 | 0.266 G | ~ |
| linoleic acid | 7.782 G | 0.586 G |
| Total | 8.048 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: Cashews (Nuts, cashew nuts, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Cashews 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 % |
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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 % |
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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 cashews contain more calories in 100 grams?Cashew is high in calories and yellow corn has 80% less calories than cashew - yellow corn has 96 calories in 100g and cashew has 553 calories.
Does yellow corn or cashews have more carbohydrates?
By weight, cashew is high in carbohydrates and yellow corn has 30% fewer carbohydrates than cashew - yellow corn has 21g of carbs for 100g and cashew has 30.2g of carbohydrates.
Does yellow corn or cashews contain more iron?
Cashew is an abundant source of iron and it has 13 times more iron than yellow corn - yellow corn has 0.45mg of iron in 100 grams and cashew has 6.7mg of iron.
Does yellow corn or cashews contain more potassium?
Both yellow corn and cashews are high in potassium. Cashew has 200% more potassium than yellow corn - yellow corn has 218mg of potassium in 100 grams and cashew has 660mg of potassium.