Garlic vs. Yellow Corn
Nutrition comparison of Garlic 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
garlic
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in garlic and yellow corn:
- Both garlic and yellow corn are high in dietary fiber and potassium.
- Garlic has more thiamin and Vitamin B6, however, yellow corn contains more niacin and folate.
- Garlic is an excellent source of Vitamin C and calcium.
USDA sources for nutritional information: Garlic (Garlic, 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
Garlic is high in calories and yellow corn has 36% less calories than garlic - garlic has 149 calories per 100 grams and yellow corn has 96 calories.
For macronutrient ratios, garlic is heavier in protein, heavier in carbs and lighter in fat compared to yellow corn per calorie. Garlic has a macronutrient ratio of 16:82:3 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Garlic | Yellow Corn | |
|---|---|---|
| Protein | 16% | 12% |
| Carbohydrates | 82% | 76% |
| Fat | 3% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and yellow corn has 37% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and yellow corn has 21g of carbohydrates.
dietary fiber
Both garlic and yellow corn are high in dietary fiber. Garlic is very similar to garlic for dietary fiber - garlic has 2.1g of dietary fiber per 100 grams and yellow corn has 2.4g of dietary fiber.
sugar
Garlic and yellow corn contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and yellow corn has 4.5g of sugar.
Protein
protein
Garlic has 87% more protein than yellow corn - garlic has 6.4g of protein per 100 grams and yellow corn has 3.4g of protein.
Fat
saturated fat
Both garlic and yellow corn are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and yellow corn has 0.2g of saturated fat.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has 467% more Vitamin C than yellow corn - garlic has 31.2mg of Vitamin C per 100 grams and yellow corn has 5.5mg of Vitamin C.
Vitamin A
Yellow corn has more Vitamin A than garlic - yellow corn has 13ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Garlic and yellow corn contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and yellow corn has 0.09mg of Vitamin E.
Vitamin K
Garlic and yellow corn contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and yellow corn has 0.4ug of Vitamin K.
The B Vitamins
Garlic has more thiamin and Vitamin B6, however, yellow corn contains more niacin and folate. Both garlic and yellow corn contain significant amounts of riboflavin and pantothenic acid.
| Garlic | Yellow Corn | |
|---|---|---|
| Thiamin | 0.2 MG | 0.093 MG |
| Riboflavin | 0.11 MG | 0.057 MG |
| Niacin | 0.7 MG | 1.683 MG |
| Pantothenic acid | 0.596 MG | 0.792 MG |
| Vitamin B6 | 1.235 MG | 0.139 MG |
| Folate | 3 UG | 23 UG |
Minerals
calcium
Garlic is an excellent source of calcium and it has 59 times more calcium than yellow corn - garlic has 181mg of calcium per 100 grams and yellow corn has 3mg of calcium.
iron
Garlic has 278% more iron than yellow corn - garlic has 1.7mg of iron per 100 grams and yellow corn has 0.45mg of iron.
potassium
Both garlic and yellow corn are high in potassium. Garlic has 84% more potassium than yellow corn - garlic has 401mg 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,
| Garlic | Yellow Corn | |
|---|---|---|
| beta-carotene | 5 UG | 66 UG |
| lutein + zeaxanthin | 16 UG | 906 UG |
| alpha-carotene | ~ | 23 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both garlic and yellow corn contain significant amounts of alpha linoleic acid (ALA).
| Garlic | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.02 G | 0.018 G |
| Total | 0.02 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than garlic per 100 grams.
| Garlic | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.229 G | 0.586 G |
| Total | 0.229 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: Garlic (Garlic, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Garlic 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 garlic or yellow corn contain more calories in 100 grams?Garlic is high in calories and yellow corn has 40% less calories than garlic - garlic has 149 calories in 100g and yellow corn has 96 calories.
Does garlic or yellow corn have more carbohydrates?
By weight, garlic is high in carbohydrates and yellow corn has 40% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and yellow corn has 21g of carbohydrates.
Does garlic or yellow corn contain more calcium?
Garlic is a rich source of calcium and it has 59 times more calcium than yellow corn - garlic has 181mg of calcium in 100 grams and yellow corn has 3mg of calcium.
Does garlic or yellow corn contain more potassium?
Both garlic and yellow corn are high in potassium. Garlic has 80% more potassium than yellow corn - garlic has 401mg of potassium in 100 grams and yellow corn has 218mg of potassium.