Dates vs. Yellow Corn
Nutrition comparison of Dates 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
dates
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and yellow corn:
- Both dates and yellow corn are high in dietary fiber and potassium.
- Date is an excellent source of calcium.
USDA sources for nutritional information: Dates (Dates, medjool) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and yellow corn has 65% less calories than date - date has 277 calories per 100 grams and yellow corn has 96 calories.
For macronutrient ratios, dates is lighter in protein, much heavier in carbs and lighter in fat compared to yellow corn per calorie. Dates has a macronutrient ratio of 2:98:0 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Yellow Corn | |
|---|---|---|
| Protein | 2% | 12% |
| Carbohydrates | 98% | 76% |
| Fat | ~ | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and yellow corn has 72% less carbohydrates than date - date has 75g of total carbs per 100 grams and yellow corn has 21g of carbohydrates.
dietary fiber
Both dates and yellow corn are high in dietary fiber. Date has 179% more dietary fiber than yellow corn - date has 6.7g of dietary fiber per 100 grams and yellow corn has 2.4g of dietary fiber.
sugar
Date is high in sugar and yellow corn has 93% less sugar than date - date has 66.5g of sugar per 100 grams and yellow corn has 4.5g of sugar.
Protein
protein
Yellow corn has 88% more protein than date - date has 1.8g of protein per 100 grams and yellow corn has 3.4g of protein.
Fat
saturated fat
Both yellow corn and dates are low in saturated fat - yellow corn has 0.2g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Yellow corn has more Vitamin C than date - yellow corn has 5.5mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Dates and yellow corn contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and yellow corn has 13ug of Vitamin A.
Vitamin E
Yellow corn and dates contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and yellow corn contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and yellow corn has 0.4ug of Vitamin K.
The B Vitamins
Both dates and yellow corn contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Dates | Yellow Corn | |
|---|---|---|
| Thiamin | 0.05 MG | 0.093 MG |
| Riboflavin | 0.06 MG | 0.057 MG |
| Niacin | 1.61 MG | 1.683 MG |
| Pantothenic acid | 0.805 MG | 0.792 MG |
| Vitamin B6 | 0.249 MG | 0.139 MG |
| Folate | 15 UG | 23 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 20 times more calcium than yellow corn - date has 64mg of calcium per 100 grams and yellow corn has 3mg of calcium.
iron
Date has 100% more iron than yellow corn - date has 0.9mg of iron per 100 grams and yellow corn has 0.45mg of iron.
potassium
Both dates and yellow corn are high in potassium. Date has 219% more potassium than yellow corn - date has 696mg 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, both dates and yellow corn contain significant amounts of beta-carotene.
| Dates | Yellow Corn | |
|---|---|---|
| beta-carotene | 89 UG | 66 UG |
| lutein + zeaxanthin | 23 UG | 906 UG |
| alpha-carotene | ~ | 23 UG |
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: Dates (Dates, medjool) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Dates 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 dates or yellow corn contain more calories in 100 grams?Date is high in calories and yellow corn has 70% less calories than date - date has 277 calories in 100g and yellow corn has 96 calories.
Does dates or yellow corn have more carbohydrates?
By weight, date is high in carbohydrates and yellow corn has 70% fewer carbohydrates than date - date has 75g of carbs for 100g and yellow corn has 21g of carbohydrates.
Does dates or yellow corn contain more calcium?
Date is a rich source of calcium and it has 20 times more calcium than yellow corn - date has 64mg of calcium in 100 grams and yellow corn has 3mg of calcium.
Does dates or yellow corn contain more potassium?
Both dates and yellow corn are high in potassium. Date has 220% more potassium than yellow corn - date has 696mg of potassium in 100 grams and yellow corn has 218mg of potassium.