Apple vs. Yellow Corn
Nutrition comparison of Apple 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
apple
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and yellow corn:
- Both yellow corn and apple are high in dietary fiber.
- Yellow corn has 56% less sugar than apple.
- Yellow corn has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Yellow corn is a great source of potassium.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Apple has 46% less calories than yellow corn - yellow corn has 96 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is lighter in protein, heavier in carbs and lighter in fat compared to yellow corn per calorie. Apple has a macronutrient ratio of 2:96:3 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Yellow Corn | |
|---|---|---|
| Protein | 2% | 12% |
| Carbohydrates | 96% | 76% |
| Fat | 3% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Apple has 34% less carbohydrates than yellow corn - yellow corn has 21g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
dietary fiber
Both yellow corn and apple 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 apple has 2.4g of dietary fiber.
sugar
Yellow corn has 56% less sugar than apple - yellow corn has 4.5g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Yellow corn has 12 times more protein than apple - yellow corn has 3.4g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both yellow corn and apple are low in saturated fat - yellow corn has 0.2g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Yellow corn and apple contain similar amounts of Vitamin C - yellow corn has 5.5mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Yellow corn and apple contain similar amounts of Vitamin A - yellow corn has 13ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin E
Yellow corn and apple contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Yellow corn and apple contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Yellow corn has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Apple | Yellow Corn | |
|---|---|---|
| Thiamin | 0.017 MG | 0.093 MG |
| Riboflavin | 0.026 MG | 0.057 MG |
| Niacin | 0.091 MG | 1.683 MG |
| Pantothenic acid | 0.061 MG | 0.792 MG |
| Vitamin B6 | 0.041 MG | 0.139 MG |
| Folate | 3 UG | 23 UG |
Minerals
calcium
Yellow corn and apple contain similar amounts of calcium - yellow corn has 3mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Yellow corn and apple contain similar amounts of iron - yellow corn has 0.45mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Yellow corn is a great source of potassium and it has 104% more potassium than apple - yellow corn has 218mg of potassium per 100 grams and apple has 107mg 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,
| Apple | Yellow Corn | |
|---|---|---|
| beta-carotene | 27 UG | 66 UG |
| lutein + zeaxanthin | 29 UG | 906 UG |
| alpha-carotene | ~ | 23 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both apple and yellow corn contain significant amounts of alpha linoleic acid (ALA).
| Apple | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.018 G |
| Total | 0.009 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than apple per 100 grams.
| Apple | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.043 G | 0.586 G |
| Total | 0.043 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Apple 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 apple contain more calories in 100 grams?Apple has 50% less calories than yellow corn - yellow corn has 96 calories in 100g and apple has 52 calories.
Does yellow corn or apple have more carbohydrates?
By weight, apple has 30% fewer carbohydrates than yellow corn - yellow corn has 21g of carbs for 100g and apple has 13.8g of carbohydrates.