Broccoli vs. Yellow Corn
Nutrition comparison of Broccoli 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
broccoli
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in broccoli and yellow corn:
- Both yellow corn and broccoli are high in dietary fiber and potassium.
- Broccoli has 65% less calories than yellow corn.
- Broccoli has 68% less carbohydrates than yellow corn.
- Broccoli has more riboflavin and folate, however, yellow corn contains more niacin.
- Broccoli is a great source of Vitamin K and calcium.
- Broccoli is an excellent source of Vitamin C.
USDA sources for nutritional information: Broccoli (Broccoli, 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
Broccoli has 65% less calories than yellow corn - yellow corn has 96 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, broccoli is heavier in protein, lighter in carbs and lighter in fat compared to yellow corn per calorie. Broccoli has a macronutrient ratio of 28:65:7 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Broccoli | Yellow Corn | |
|---|---|---|
| Protein | 28% | 12% |
| Carbohydrates | 65% | 76% |
| Fat | 7% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has 68% less carbohydrates than yellow corn - yellow corn has 21g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Both yellow corn and broccoli 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 broccoli has 2.6g of dietary fiber.
sugar
Yellow corn and broccoli contain similar amounts of sugar - yellow corn has 4.5g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Yellow corn and broccoli contain similar amounts of protein - yellow corn has 3.4g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both yellow corn and broccoli are low in saturated fat - yellow corn has 0.2g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 15 times more Vitamin C than yellow corn - yellow corn has 5.5mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Yellow corn and broccoli contain similar amounts of Vitamin A - yellow corn has 13ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Yellow corn and broccoli contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 253 times more Vitamin K than yellow corn - yellow corn has 0.4ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Broccoli has more riboflavin and folate, however, yellow corn contains more niacin. Both broccoli and yellow corn contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Broccoli | Yellow Corn | |
|---|---|---|
| Thiamin | 0.071 MG | 0.093 MG |
| Riboflavin | 0.117 MG | 0.057 MG |
| Niacin | 0.639 MG | 1.683 MG |
| Pantothenic acid | 0.573 MG | 0.792 MG |
| Vitamin B6 | 0.175 MG | 0.139 MG |
| Folate | 63 UG | 23 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 14 times more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Yellow corn and broccoli contain similar amounts of iron - yellow corn has 0.45mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both yellow corn and broccoli are high in potassium. Broccoli has 45% more potassium than yellow corn - yellow corn has 218mg of potassium per 100 grams and broccoli has 316mg 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 broccoli and yellow corn contain significant amounts of alpha-carotene and lutein + zeaxanthin.
| Broccoli | Yellow Corn | |
|---|---|---|
| beta-carotene | 361 UG | 66 UG |
| alpha-carotene | 25 UG | 23 UG |
| lutein + zeaxanthin | 1403 UG | 906 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both broccoli and yellow corn contain significant amounts of alpha linoleic acid (ALA).
| Broccoli | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.0215 G | 0.018 G |
| Total | 0.0215 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than broccoli per 100 grams.
| Broccoli | Yellow Corn | |
|---|---|---|
| other omega 6 | 0.006 G | ~ |
| linoleic acid | 0.049 G | 0.586 G |
| Total | 0.055 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: Broccoli (Broccoli, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Broccoli 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 broccoli contain more calories in 100 grams?Broccoli has 70% less calories than yellow corn - yellow corn has 96 calories in 100g and broccoli has 34 calories.
Does yellow corn or broccoli have more carbohydrates?
By weight, broccoli has 70% fewer carbohydrates than yellow corn - yellow corn has 21g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does yellow corn or broccoli contain more potassium?
Both yellow corn and broccoli are high in potassium. Broccoli has 50% more potassium than yellow corn - yellow corn has 218mg of potassium in 100 grams and broccoli has 316mg of potassium.