Butterhead Lettuce vs. Yellow Corn
Nutrition comparison of Butterhead Lettuce 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
butterhead lettuce
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in butterhead lettuce and yellow corn:
- Both butterhead lettuce and yellow corn are high in potassium.
- Butterhead lettuce has 8.4 times less carbohydrates than yellow corn.
- Butterhead lettuce has more beta-carotene than yellow corn, however, yellow corn contains more alpha-carotene than butterhead lettuce.
- Butterhead lettuce has signficantly less calories than yellow corn.
- Butterhead lettuce has signficantly more calcium than yellow corn.
- Butterhead lettuce is a great source of Vitamin K.
- Butterhead lettuce is an excellent source of Vitamin A.
- Yellow corn has more niacin and pantothenic acid, however, butterhead lettuce contains more folate.
- Yellow corn is a great source of dietary fiber.
USDA sources for nutritional information: Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), 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
Butterhead lettuce has signficantly less calories than yellow corn - butterhead lettuce has 13 calories per 100 grams and yellow corn has 96 calories.
For macronutrient ratios, butterhead lettuce is much heavier in protein, lighter in carbs and similar to yellow corn for fat. Butterhead lettuce has a macronutrient ratio of 33:57:11 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Butterhead Lettuce | Yellow Corn | |
|---|---|---|
| Protein | 33% | 12% |
| Carbohydrates | 57% | 76% |
| Fat | 11% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Butterhead lettuce has 8.4 times less carbohydrates than yellow corn - butterhead lettuce has 2.2g of total carbs per 100 grams and yellow corn has 21g of carbohydrates.
dietary fiber
Yellow corn is a great source of dietary fiber and it has 118% more dietary fiber than butterhead lettuce - butterhead lettuce has 1.1g of dietary fiber per 100 grams and yellow corn has 2.4g of dietary fiber.
sugar
Butterhead lettuce and yellow corn contain similar amounts of sugar - butterhead lettuce has 0.94g of sugar per 100 grams and yellow corn has 4.5g of sugar.
Protein
protein
Yellow corn has 153% more protein than butterhead lettuce - butterhead lettuce has 1.4g of protein per 100 grams and yellow corn has 3.4g of protein.
Fat
saturated fat
Both butterhead lettuce and yellow corn are low in saturated fat - butterhead lettuce has 0.03g of saturated fat per 100 grams and yellow corn has 0.2g of saturated fat.
Vitamins
Vitamin C
Butterhead lettuce and yellow corn contain similar amounts of Vitamin C - butterhead lettuce has 3.7mg of Vitamin C per 100 grams and yellow corn has 5.5mg of Vitamin C.
Vitamin A
Butterhead lettuce is an excellent source of Vitamin A and it has 11 times more Vitamin A than yellow corn - butterhead lettuce has 166ug of Vitamin A per 100 grams and yellow corn has 13ug of Vitamin A.
Vitamin E
Butterhead lettuce and yellow corn contain similar amounts of Vitamin E - butterhead lettuce has 0.18mg of Vitamin E per 100 grams and yellow corn has 0.09mg of Vitamin E.
Vitamin K
Butterhead lettuce is a great source of Vitamin K and it has 254 times more Vitamin K than yellow corn - butterhead lettuce has 102.3ug of Vitamin K per 100 grams and yellow corn has 0.4ug of Vitamin K.
The B Vitamins
Yellow corn has more niacin and pantothenic acid, however, butterhead lettuce contains more folate. Both butterhead lettuce and yellow corn contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Butterhead Lettuce | Yellow Corn | |
|---|---|---|
| Thiamin | 0.057 MG | 0.093 MG |
| Riboflavin | 0.062 MG | 0.057 MG |
| Niacin | 0.357 MG | 1.683 MG |
| Pantothenic acid | 0.15 MG | 0.792 MG |
| Vitamin B6 | 0.082 MG | 0.139 MG |
| Folate | 73 UG | 23 UG |
Minerals
calcium
Butterhead lettuce has signficantly more calcium than yellow corn - butterhead lettuce has 35mg of calcium per 100 grams and yellow corn has 3mg of calcium.
iron
Butterhead lettuce has 176% more iron than yellow corn - butterhead lettuce has 1.2mg of iron per 100 grams and yellow corn has 0.45mg of iron.
potassium
Both butterhead lettuce and yellow corn are high in potassium. Butterhead lettuce has a little more potassium (9%) than yellow corn by weight - butterhead lettuce has 238mg 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, butterhead lettuce has more beta-carotene than yellow corn per 100 grams, however, yellow corn contains more alpha-carotene than butterhead lettuce per 100 grams. Both butterhead lettuce and yellow corn contain significant amounts of lutein + zeaxanthin.
| Butterhead Lettuce | Yellow Corn | |
|---|---|---|
| beta-carotene | 1987 UG | 66 UG |
| lutein + zeaxanthin | 1223 UG | 906 UG |
| alpha-carotene | ~ | 23 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, butterhead lettuce has more alpha linoleic acid (ALA) than yellow corn per 100 grams.
| Butterhead Lettuce | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.018 G |
| Total | 0.083 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than butterhead lettuce per 100 grams.
| Butterhead Lettuce | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.034 G | 0.586 G |
| Total | 0.034 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: Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Butterhead Lettuce g
()
|
Daily Values (%) |
Cooked Yellow Corn g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
|
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does butterhead lettuce or yellow corn contain more calories in 100 grams?Butterhead lettuce has signficantly less calories than yellow corn - butterhead lettuce has 13 calories in 100g and yellow corn has 96 calories.
Is butterhead lettuce or yellow corn better for protein?
Yellow corn has 150% more protein than butterhead lettuce - butterhead lettuce has 1.4g of protein per 100 grams and yellow corn has 3.4g of protein.
Does butterhead lettuce or yellow corn have more carbohydrates?
By weight, butterhead lettuce has 8.4 times fewer carbohydrates than yellow corn - butterhead lettuce has 2.2g of carbs for 100g and yellow corn has 21g of carbohydrates.
Does butterhead lettuce or yellow corn contain more potassium?
Both butterhead lettuce and yellow corn are high in potassium. Butterhead lettuce has a little more potassium ( 10%) than yellow corn by weight - butterhead lettuce has 238mg of potassium in 100 grams and yellow corn has 218mg of potassium.