Cauliflower vs. Yellow Corn
Nutrition comparison of Cauliflower 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
cauliflower
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cauliflower and yellow corn:
- Both cauliflower and yellow corn are high in potassium.
- Cauliflower has 3.2 times less carbohydrates than yellow corn.
- Cauliflower has signficantly less calories than yellow corn.
- Cauliflower is an excellent source of Vitamin C.
- Yellow corn has more niacin, however, cauliflower contains more folate.
USDA sources for nutritional information: Cauliflower (Cauliflower, 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
Cauliflower has signficantly less calories than yellow corn - cauliflower has 25 calories per 100 grams and yellow corn has 96 calories.
For macronutrient ratios, cauliflower is heavier in protein, lighter in carbs and lighter in fat compared to yellow corn per calorie. Cauliflower has a macronutrient ratio of 26:66:8 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cauliflower | Yellow Corn | |
|---|---|---|
| Protein | 26% | 12% |
| Carbohydrates | 66% | 76% |
| Fat | 8% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Cauliflower has 3.2 times less carbohydrates than yellow corn - cauliflower has 5g of total carbs per 100 grams and yellow corn has 21g of carbohydrates.
dietary fiber
Cauliflower and yellow corn contain similar amounts of dietary fiber - cauliflower has 2g of dietary fiber per 100 grams and yellow corn has 2.4g of dietary fiber.
sugar
Cauliflower and yellow corn contain similar amounts of sugar - cauliflower has 1.9g of sugar per 100 grams and yellow corn has 4.5g of sugar.
Protein
protein
Cauliflower and yellow corn contain similar amounts of protein - cauliflower has 1.9g of protein per 100 grams and yellow corn has 3.4g of protein.
Fat
saturated fat
Both cauliflower and yellow corn are low in saturated fat - cauliflower has 0.13g of saturated fat per 100 grams and yellow corn has 0.2g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has 776% more Vitamin C than yellow corn - cauliflower has 48.2mg of Vitamin C per 100 grams and yellow corn has 5.5mg of Vitamin C.
Vitamin A
Yellow corn has more Vitamin A than cauliflower - yellow corn has 13ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Cauliflower and yellow corn contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and yellow corn has 0.09mg of Vitamin E.
Vitamin K
Cauliflower and yellow corn contain similar amounts of Vitamin K - cauliflower has 15.5ug of Vitamin K per 100 grams and yellow corn has 0.4ug of Vitamin K.
The B Vitamins
Yellow corn has more niacin, however, cauliflower contains more folate. Both cauliflower and yellow corn contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Cauliflower | Yellow Corn | |
|---|---|---|
| Thiamin | 0.05 MG | 0.093 MG |
| Riboflavin | 0.06 MG | 0.057 MG |
| Niacin | 0.507 MG | 1.683 MG |
| Pantothenic acid | 0.667 MG | 0.792 MG |
| Vitamin B6 | 0.184 MG | 0.139 MG |
| Folate | 57 UG | 23 UG |
Minerals
calcium
Cauliflower has 633% more calcium than yellow corn - cauliflower has 22mg of calcium per 100 grams and yellow corn has 3mg of calcium.
iron
Cauliflower and yellow corn contain similar amounts of iron - cauliflower has 0.42mg of iron per 100 grams and yellow corn has 0.45mg of iron.
potassium
Both cauliflower and yellow corn are high in potassium. Cauliflower has 37% more potassium than yellow corn - cauliflower has 299mg 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,
| Cauliflower | Yellow Corn | |
|---|---|---|
| lutein + zeaxanthin | 1 UG | 906 UG |
| beta-carotene | ~ | 66 UG |
| alpha-carotene | ~ | 23 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cauliflower and yellow corn contain significant amounts of alpha linoleic acid (ALA).
| Cauliflower | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.015 G | 0.018 G |
| Total | 0.015 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than cauliflower per 100 grams.
| Cauliflower | Yellow Corn | |
|---|---|---|
| other omega 6 | 0.003 G | ~ |
| linoleic acid | 0.016 G | 0.586 G |
| Total | 0.019 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: Cauliflower (Cauliflower, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Cauliflower 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 cauliflower or yellow corn contain more calories in 100 grams?Cauliflower has signficantly less calories than yellow corn - cauliflower has 25 calories in 100g and yellow corn has 96 calories.
Does cauliflower or yellow corn have more carbohydrates?
By weight, cauliflower has 3.2 times fewer carbohydrates than yellow corn - cauliflower has 5g of carbs for 100g and yellow corn has 21g of carbohydrates.
Does cauliflower or yellow corn contain more potassium?
Both cauliflower and yellow corn are high in potassium. Cauliflower has 40% more potassium than yellow corn - cauliflower has 299mg of potassium in 100 grams and yellow corn has 218mg of potassium.