Flaxseeds vs. Yellow Corn
Nutrition comparison of Flaxseeds 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
flaxseeds
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseeds and yellow corn:
- Both flaxseeds and yellow corn are high in dietary fiber and potassium.
- Flaxseed has more thiamin, riboflavin, Vitamin B6 and folate.
- Flaxseed is an excellent source of calcium, iron and protein.
- Yellow corn has 17.5 times less saturated fat than flaxseed.
USDA sources for nutritional information: Flaxseeds (Seeds, flaxseed) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flaxseed is high in calories and yellow corn has 82% less calories than flaxseed - flaxseed has 534 calories per 100 grams and yellow corn has 96 calories.
For macronutrient ratios, flaxseeds is much lighter in carbs, much heavier in fat and similar to yellow corn for protein. Flaxseeds has a macronutrient ratio of 13:21:66 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseeds | Yellow Corn | |
|---|---|---|
| Protein | 13% | 12% |
| Carbohydrates | 21% | 76% |
| Fat | 66% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Yellow corn has 27% less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and yellow corn has 21g of carbohydrates.
dietary fiber
Both flaxseeds and yellow corn are high in dietary fiber. Flaxseed has 10 times more dietary fiber than yellow corn - flaxseed has 27.3g of dietary fiber per 100 grams and yellow corn has 2.4g of dietary fiber.
sugar
Flaxseeds and yellow corn contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and yellow corn has 4.5g of sugar.
Protein
protein
Flaxseed is an excellent source of protein and it has 436% more protein than yellow corn - flaxseed has 18.3g of protein per 100 grams and yellow corn has 3.4g of protein.
Fat
saturated fat
Yellow corn has 17.5 times less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and yellow corn has 0.2g of saturated fat.
Vitamins
Vitamin C
Yellow corn has 817% more Vitamin C than flaxseed - flaxseed has 0.6mg of Vitamin C per 100 grams and yellow corn has 5.5mg of Vitamin C.
Vitamin A
Yellow corn has more Vitamin A than flaxseed - yellow corn has 13ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Flaxseeds and yellow corn contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and yellow corn has 0.09mg of Vitamin E.
Vitamin K
Flaxseeds and yellow corn contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and yellow corn has 0.4ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, riboflavin, Vitamin B6 and folate. Both flaxseeds and yellow corn contain significant amounts of niacin and pantothenic acid.
| Flaxseeds | Yellow Corn | |
|---|---|---|
| Thiamin | 1.644 MG | 0.093 MG |
| Riboflavin | 0.161 MG | 0.057 MG |
| Niacin | 3.08 MG | 1.683 MG |
| Pantothenic acid | 0.985 MG | 0.792 MG |
| Vitamin B6 | 0.473 MG | 0.139 MG |
| Folate | 87 UG | 23 UG |
Minerals
calcium
Flaxseed is an excellent source of calcium and it has 84 times more calcium than yellow corn - flaxseed has 255mg of calcium per 100 grams and yellow corn has 3mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 11 times more iron than yellow corn - flaxseed has 5.7mg of iron per 100 grams and yellow corn has 0.45mg of iron.
potassium
Both flaxseeds and yellow corn are high in potassium. Flaxseed has 273% more potassium than yellow corn - flaxseed has 813mg 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, both flaxseeds and yellow corn contain significant amounts of lutein + zeaxanthin.
| Flaxseeds | Yellow Corn | |
|---|---|---|
| lutein + zeaxanthin | 651 UG | 906 UG |
| beta-carotene | ~ | 66 UG |
| alpha-carotene | ~ | 23 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than yellow corn per 100 grams.
| Flaxseeds | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 22.813 G | 0.018 G |
| Total | 22.813 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than yellow corn per 100 grams.
| Flaxseeds | Yellow Corn | |
|---|---|---|
| other omega 6 | 0.007 G | ~ |
| linoleic acid | 5.903 G | 0.586 G |
| Total | 5.91 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: Flaxseeds (Seeds, flaxseed) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Flaxseeds g
()
|
Daily Values (%) |
Cooked Yellow Corn g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 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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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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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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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
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5% | chlorine | 5% |
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MG % | |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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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% |
|
UG % | |
| MG % |
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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 flaxseeds or yellow corn contain more calories in 100 grams?Flaxseed is high in calories and yellow corn has 80% less calories than flaxseed - flaxseed has 534 calories in 100g and yellow corn has 96 calories.
Does flaxseeds or yellow corn have more carbohydrates?
By weight, yellow corn has 30% fewer carbohydrates than flaxseed - flaxseed has 28.9g of carbs for 100g and yellow corn has 21g of carbohydrates.
Does flaxseeds or yellow corn contain more calcium?
Flaxseed is a rich source of calcium and it has 84 times more calcium than yellow corn - flaxseed has 255mg of calcium in 100 grams and yellow corn has 3mg of calcium.
Does flaxseeds or yellow corn contain more iron?
Flaxseed is an abundant source of iron and it has 11 times more iron than yellow corn - flaxseed has 5.7mg of iron in 100 grams and yellow corn has 0.45mg of iron.
Does flaxseeds or yellow corn contain more potassium?
Both flaxseeds and yellow corn are high in potassium. Flaxseed has 270% more potassium than yellow corn - flaxseed has 813mg of potassium in 100 grams and yellow corn has 218mg of potassium.