Endive vs. Yellow Corn
Nutrition comparison of Endive 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
endive
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in endive and yellow corn:
- Both endive and yellow corn are high in dietary fiber and potassium.
- Endive has 17.1 times less sugar than yellow corn.
- Endive has 5.2 times less carbohydrates than yellow corn.
- Endive has more beta-carotene than yellow corn, however, yellow corn contains more alpha-carotene and lutein + zeaxanthin than endive.
- Endive has signficantly less calories than yellow corn.
- Endive is a great source of Vitamin A and calcium.
- Endive is an excellent source of Vitamin K.
- Yellow corn has more niacin and Vitamin B6, however, endive contains more folate.
USDA sources for nutritional information: Endive (Endive, 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
Endive has signficantly less calories than yellow corn - endive has 17 calories per 100 grams and yellow corn has 96 calories.
For macronutrient ratios, endive is heavier in protein, lighter in carbs and similar to yellow corn for fat. Endive has a macronutrient ratio of 25:66:9 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Endive | Yellow Corn | |
|---|---|---|
| Protein | 25% | 12% |
| Carbohydrates | 66% | 76% |
| Fat | 9% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Endive has 5.2 times less carbohydrates than yellow corn - endive has 3.4g of total carbs per 100 grams and yellow corn has 21g of carbohydrates.
dietary fiber
Both endive and yellow corn are high in dietary fiber. Endive has 29% more dietary fiber than yellow corn - endive has 3.1g of dietary fiber per 100 grams and yellow corn has 2.4g of dietary fiber.
sugar
Endive has 17.1 times less sugar than yellow corn - endive has 0.25g of sugar per 100 grams and yellow corn has 4.5g of sugar.
Protein
protein
Yellow corn has 173% more protein than endive - endive has 1.3g of protein per 100 grams and yellow corn has 3.4g of protein.
Fat
saturated fat
Both endive and yellow corn are low in saturated fat - endive has 0.05g of saturated fat per 100 grams and yellow corn has 0.2g of saturated fat.
Vitamins
Vitamin C
Endive and yellow corn contain similar amounts of Vitamin C - endive has 6.5mg of Vitamin C per 100 grams and yellow corn has 5.5mg of Vitamin C.
Vitamin A
Endive is a great source of Vitamin A and it has 731% more Vitamin A than yellow corn - endive has 108ug of Vitamin A per 100 grams and yellow corn has 13ug of Vitamin A.
Vitamin E
Endive and yellow corn contain similar amounts of Vitamin E - endive has 0.44mg of Vitamin E per 100 grams and yellow corn has 0.09mg of Vitamin E.
Vitamin K
Endive is an excellent source of Vitamin K and it has 576 times more Vitamin K than yellow corn - endive has 231ug of Vitamin K per 100 grams and yellow corn has 0.4ug of Vitamin K.
The B Vitamins
Yellow corn has more niacin and Vitamin B6, however, endive contains more folate. Both endive and yellow corn contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Endive | Yellow Corn | |
|---|---|---|
| Thiamin | 0.08 MG | 0.093 MG |
| Riboflavin | 0.075 MG | 0.057 MG |
| Niacin | 0.4 MG | 1.683 MG |
| Pantothenic acid | 0.9 MG | 0.792 MG |
| Vitamin B6 | 0.02 MG | 0.139 MG |
| Folate | 142 UG | 23 UG |
Minerals
calcium
Endive is a great source of calcium and it has 16 times more calcium than yellow corn - endive has 52mg of calcium per 100 grams and yellow corn has 3mg of calcium.
iron
Endive and yellow corn contain similar amounts of iron - endive has 0.83mg of iron per 100 grams and yellow corn has 0.45mg of iron.
potassium
Both endive and yellow corn are high in potassium. Endive has 44% more potassium than yellow corn - endive has 314mg 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, endive has more beta-carotene than yellow corn per 100 grams, however, yellow corn contains more alpha-carotene and lutein + zeaxanthin than endive per 100 grams.
| Endive | Yellow Corn | |
|---|---|---|
| beta-carotene | 1300 UG | 66 UG |
| alpha-carotene | ~ | 23 UG |
| lutein + zeaxanthin | ~ | 906 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both endive and yellow corn contain significant amounts of alpha linoleic acid (ALA).
| Endive | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.013 G | 0.018 G |
| Total | 0.013 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than endive per 100 grams.
| Endive | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.075 G | 0.586 G |
| Total | 0.075 G | 0.586 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Endive or Yellow Corn .
Note: The specific food items compared are: Endive (Endive, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Endive g
()
|
Daily Values (%) |
Cooked Yellow Corn g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
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5% | sodium | 5% |
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| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does endive or yellow corn contain more calories in 100 grams?Endive has signficantly less calories than yellow corn - endive has 17 calories in 100g and yellow corn has 96 calories.
Does endive or yellow corn have more carbohydrates?
By weight, endive has 5.2 times fewer carbohydrates than yellow corn - endive has 3.4g of carbs for 100g and yellow corn has 21g of carbohydrates.
Does endive or yellow corn contain more potassium?
Both endive and yellow corn are high in potassium. Endive has 40% more potassium than yellow corn - endive has 314mg of potassium in 100 grams and yellow corn has 218mg of potassium.