Blackberry vs. Yellow Corn
Nutrition comparison of Blackberry 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
blackberry
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and yellow corn:
- Both yellow corn and blackberry are high in dietary fiber.
- Blackberry has 54% less carbohydrates than yellow corn.
- Blackberry has 55% less calories than yellow corn.
- Blackberry is an excellent source of Vitamin C.
- Yellow corn has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Yellow corn is a great source of potassium.
USDA sources for nutritional information: Blackberry (Blackberries, 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
Blackberry has 55% less calories than yellow corn - yellow corn has 96 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is similar to yellow corn for protein, carbs and fat. Blackberry has a macronutrient ratio of 12:79:9 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Yellow Corn | |
|---|---|---|
| Protein | 12% | 12% |
| Carbohydrates | 79% | 76% |
| Fat | 9% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Blackberry has 54% less carbohydrates than yellow corn - yellow corn has 21g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
dietary fiber
Both yellow corn and blackberry are high in dietary fiber. Blackberry has 121% more dietary fiber than yellow corn - yellow corn has 2.4g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Yellow corn and blackberry contain similar amounts of sugar - yellow corn has 4.5g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Yellow corn has 145% more protein than blackberry - yellow corn has 3.4g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both yellow corn and blackberry are low in saturated fat - yellow corn has 0.2g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Blackberry is an excellent source of Vitamin C and it has 282% more Vitamin C than yellow corn - yellow corn has 5.5mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Yellow corn and blackberry contain similar amounts of Vitamin A - yellow corn has 13ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin E
Yellow corn and blackberry contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Yellow corn and blackberry contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Yellow corn has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both blackberry and yellow corn contain significant amounts of folate.
| Blackberry | Yellow Corn | |
|---|---|---|
| Thiamin | 0.02 MG | 0.093 MG |
| Riboflavin | 0.026 MG | 0.057 MG |
| Niacin | 0.646 MG | 1.683 MG |
| Pantothenic acid | 0.276 MG | 0.792 MG |
| Vitamin B6 | 0.03 MG | 0.139 MG |
| Folate | 25 UG | 23 UG |
Minerals
calcium
Blackberry has 867% more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Yellow corn and blackberry contain similar amounts of iron - yellow corn has 0.45mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Yellow corn is a great source of potassium and it has 35% more potassium than blackberry - yellow corn has 218mg of potassium per 100 grams and blackberry has 162mg 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 blackberry and yellow corn contain significant amounts of beta-carotene.
| Blackberry | Yellow Corn | |
|---|---|---|
| beta-carotene | 128 UG | 66 UG |
| lutein + zeaxanthin | 118 UG | 906 UG |
| alpha-carotene | ~ | 23 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blackberry has more alpha linoleic acid (ALA) than yellow corn per 100 grams.
| Blackberry | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 0.018 G |
| Total | 0.094 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than blackberry per 100 grams.
| Blackberry | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.186 G | 0.586 G |
| Total | 0.186 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: Blackberry (Blackberries, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Blackberry 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 blackberry contain more calories in 100 grams?Blackberry has 60% less calories than yellow corn - yellow corn has 96 calories in 100g and blackberry has 43 calories.
Does yellow corn or blackberry have more carbohydrates?
By weight, blackberry has 50% fewer carbohydrates than yellow corn - yellow corn has 21g of carbs for 100g and blackberry has 9.6g of carbohydrates.