Kiwi vs. Yellow Corn
Nutrition comparison of Kiwi 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
kiwi
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and yellow corn:
- Both kiwi and yellow corn are high in dietary fiber and potassium.
- Kiwi has signficantly more calcium than yellow corn.
- Kiwi is an excellent source of Vitamin C.
- Yellow corn has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, 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
Kiwi has 36% less calories than yellow corn - kiwi has 61 calories per 100 grams and yellow corn has 96 calories.
For macronutrient ratios, kiwi is lighter in protein, heavier in carbs and lighter in fat compared to yellow corn per calorie. Kiwi has a macronutrient ratio of 7:87:7 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Yellow Corn | |
|---|---|---|
| Protein | 7% | 12% |
| Carbohydrates | 87% | 76% |
| Fat | 7% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi has 30% less carbohydrates than yellow corn - kiwi has 14.7g of total carbs per 100 grams and yellow corn has 21g of carbohydrates.
dietary fiber
Both kiwi and yellow corn are high in dietary fiber. Kiwi has 25% more dietary fiber than yellow corn - kiwi has 3g of dietary fiber per 100 grams and yellow corn has 2.4g of dietary fiber.
sugar
Yellow corn has 49% less sugar than kiwi - kiwi has 9g of sugar per 100 grams and yellow corn has 4.5g of sugar.
Protein
protein
Yellow corn has 199% more protein than kiwi - kiwi has 1.1g of protein per 100 grams and yellow corn has 3.4g of protein.
Fat
saturated fat
Both kiwi and yellow corn are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and yellow corn has 0.2g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 15 times more Vitamin C than yellow corn - kiwi has 92.7mg of Vitamin C per 100 grams and yellow corn has 5.5mg of Vitamin C.
Vitamin A
Kiwi and yellow corn contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and yellow corn has 13ug of Vitamin A.
Vitamin E
Kiwi and yellow corn contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and yellow corn has 0.09mg of Vitamin E.
Vitamin K
Kiwi has 99 times more Vitamin K than yellow corn - kiwi has 40.3ug of Vitamin K per 100 grams and yellow corn has 0.4ug of Vitamin K.
The B Vitamins
Yellow corn has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both kiwi and yellow corn contain significant amounts of folate.
| Kiwi | Yellow Corn | |
|---|---|---|
| Thiamin | 0.027 MG | 0.093 MG |
| Riboflavin | 0.025 MG | 0.057 MG |
| Niacin | 0.341 MG | 1.683 MG |
| Pantothenic acid | 0.183 MG | 0.792 MG |
| Vitamin B6 | 0.063 MG | 0.139 MG |
| Folate | 25 UG | 23 UG |
Minerals
calcium
Kiwi has signficantly more calcium than yellow corn - kiwi has 34mg of calcium per 100 grams and yellow corn has 3mg of calcium.
iron
Kiwi and yellow corn contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and yellow corn has 0.45mg of iron.
potassium
Both kiwi and yellow corn are high in potassium. Kiwi has 43% more potassium than yellow corn - kiwi has 312mg 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 kiwi and yellow corn contain significant amounts of beta-carotene.
| Kiwi | Yellow Corn | |
|---|---|---|
| beta-carotene | 52 UG | 66 UG |
| lutein + zeaxanthin | 122 UG | 906 UG |
| alpha-carotene | ~ | 23 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kiwi has more alpha linoleic acid (ALA) than yellow corn per 100 grams.
| Kiwi | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.018 G |
| Total | 0.042 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than kiwi per 100 grams.
| Kiwi | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.246 G | 0.586 G |
| Total | 0.246 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: Kiwi (Kiwifruit, green, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Kiwi 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 kiwi or yellow corn contain more calories in 100 grams?Kiwi has 40% less calories than yellow corn - kiwi has 61 calories in 100g and yellow corn has 96 calories.
Does kiwi or yellow corn have more carbohydrates?
By weight, kiwi has 30% fewer carbohydrates than yellow corn - kiwi has 14.7g of carbs for 100g and yellow corn has 21g of carbohydrates.
Does kiwi or yellow corn contain more potassium?
Both kiwi and yellow corn are high in potassium. Kiwi has 40% more potassium than yellow corn - kiwi has 312mg of potassium in 100 grams and yellow corn has 218mg of potassium.