Banana vs. Yellow Corn

Nutrition comparison of Banana 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 banana versus cooked yellow corn (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in banana and yellow corn:

  • Both yellow corn and banana are high in dietary fiber and potassium.
  • Yellow corn has 63% less sugar than banana.
  • Yellow corn has more thiamin, niacin and pantothenic acid, however, banana contains more Vitamin B6.
Detailed nutritional comparison of banana and yellow corn is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Banana (Bananas, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Banana src
Image of Yellow Corn src

Calories and Carbs

calories

Yellow corn and banana contain similar amounts of calories - yellow corn has 96 calories per 100 grams and banana has 89 calories.

For macronutrient ratios, banana is lighter in protein, heavier in carbs and lighter in fat compared to yellow corn per calorie. Banana has a macronutrient ratio of 5:93:3 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Banana Yellow Corn
Protein 5% 12%
Carbohydrates 93% 76%
Fat 3% 12%
Alcohol ~ ~

carbohydrates

Yellow corn and banana contain similar amounts of carbs - yellow corn has 21g of total carbs per 100 grams and banana has 22.8g of carbohydrates.

dietary fiber

Both yellow corn and banana are high in dietary fiber. Yellow corn is very similar to yellow corn for dietary fiber - yellow corn has 2.4g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.

sugar

Yellow corn has 63% less sugar than banana - yellow corn has 4.5g of sugar per 100 grams and banana has 12.2g of sugar.

Protein

protein

Yellow corn has 213% more protein than banana - yellow corn has 3.4g of protein per 100 grams and banana has 1.1g of protein.

Fat

saturated fat

Both yellow corn and banana are low in saturated fat - yellow corn has 0.2g of saturated fat per 100 grams and banana has 0.11g of saturated fat.

Vitamins

Vitamin C

Banana has 58% more Vitamin C than yellow corn - yellow corn has 5.5mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.

Vitamin A

Yellow corn and banana contain similar amounts of Vitamin A - yellow corn has 13ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.

Vitamin E

Yellow corn and banana contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.

Vitamin K

Yellow corn and banana contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.

The B Vitamins

Yellow corn has more thiamin, niacin and pantothenic acid, however, banana contains more Vitamin B6. Both banana and yellow corn contain significant amounts of riboflavin and folate.

Banana Yellow Corn
Thiamin 0.031 MG 0.093 MG
Riboflavin 0.073 MG 0.057 MG
Niacin 0.665 MG 1.683 MG
Pantothenic acid 0.334 MG 0.792 MG
Vitamin B6 0.367 MG 0.139 MG
Folate 20 UG 23 UG

Minerals

calcium

Yellow corn and banana contain similar amounts of calcium - yellow corn has 3mg of calcium per 100 grams and banana has 5mg of calcium.

iron

Yellow corn and banana contain similar amounts of iron - yellow corn has 0.45mg of iron per 100 grams and banana has 0.26mg of iron.

potassium

Both yellow corn and banana are high in potassium. Banana has 64% more potassium than yellow corn - yellow corn has 218mg of potassium per 100 grams and banana has 358mg 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 banana and yellow corn contain significant amounts of alpha-carotene.

Banana Yellow Corn
beta-carotene 26 UG 66 UG
alpha-carotene 25 UG 23 UG
lutein + zeaxanthin 22 UG 906 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both banana and yellow corn contain significant amounts of alpha linoleic acid (ALA).

Banana Yellow Corn
alpha linoleic acid 0.027 G 0.018 G
Total 0.027 G 0.018 G

omega 6s

Comparing omega-6 fatty acids, yellow corn has more linoleic acid than banana per 100 grams.

Banana Yellow Corn
linoleic acid 0.046 G 0.586 G
Total 0.046 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 Banana or Yellow Corn .

Note: The specific food items compared are: Banana (Bananas, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .

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FAQ

Does yellow corn or banana contain more calories in 100 grams?
Yellow corn and banana contain similar amounts of calories - yellow corn has 96 calories in 100g and banana has 89 calories.

Does yellow corn or banana have more carbohydrates?
By weight, yellow corn and banana contain similar amounts of carbs - yellow corn has 21g of carbs for 100g and banana has 22.8g of carbohydrates.

Does yellow corn or banana contain more potassium?
Both yellow corn and banana are high in potassium. Banana has 60% more potassium than yellow corn - yellow corn has 218mg of potassium in 100 grams and banana has 358mg of potassium.

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