Grapes vs. Yellow Corn
Nutrition comparison of Grapes 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
grapes
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and yellow corn:
- Yellow corn has 71% less sugar than grape.
- Yellow corn has more niacin, pantothenic acid and folate.
- Yellow corn is a great source of dietary fiber.
USDA sources for nutritional information: Grapes (Grapes, red or green (European type, such as Thompson seedless), 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
Grape has 28% less calories than yellow corn - yellow corn has 96 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grapes is lighter in protein, heavier in carbs and lighter in fat compared to yellow corn per calorie. Grapes has a macronutrient ratio of 4:95:2 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapes | Yellow Corn | |
|---|---|---|
| Protein | 4% | 12% |
| Carbohydrates | 95% | 76% |
| Fat | 2% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Yellow corn and grapes contain similar amounts of carbs - yellow corn has 21g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Yellow corn is a great source of dietary fiber and it has 167% more dietary fiber than grape - yellow corn has 2.4g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Yellow corn has 71% less sugar than grape - yellow corn has 4.5g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Yellow corn has 374% more protein than grape - yellow corn has 3.4g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both yellow corn and grapes are low in saturated fat - yellow corn has 0.2g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Yellow corn and grapes contain similar amounts of Vitamin C - yellow corn has 5.5mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Yellow corn and grapes contain similar amounts of Vitamin A - yellow corn has 13ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin E
Yellow corn and grapes contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Yellow corn and grapes contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Yellow corn has more niacin, pantothenic acid and folate. Both grapes and yellow corn contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Grapes | Yellow Corn | |
|---|---|---|
| Thiamin | 0.069 MG | 0.093 MG |
| Riboflavin | 0.07 MG | 0.057 MG |
| Niacin | 0.188 MG | 1.683 MG |
| Pantothenic acid | 0.05 MG | 0.792 MG |
| Vitamin B6 | 0.086 MG | 0.139 MG |
| Folate | 2 UG | 23 UG |
Minerals
calcium
Yellow corn and grapes contain similar amounts of calcium - yellow corn has 3mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Yellow corn and grapes contain similar amounts of iron - yellow corn has 0.45mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Yellow corn and grapes contain similar amounts of potassium - yellow corn has 218mg of potassium per 100 grams and grape has 191mg 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 grapes and yellow corn contain significant amounts of beta-carotene.
| Grapes | Yellow Corn | |
|---|---|---|
| beta-carotene | 39 UG | 66 UG |
| alpha-carotene | 1 UG | 23 UG |
| lutein + zeaxanthin | 72 UG | 906 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both grapes and yellow corn contain significant amounts of alpha linoleic acid (ALA).
| Grapes | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.018 G |
| Total | 0.011 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than grape per 100 grams.
| Grapes | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.037 G | 0.586 G |
| Total | 0.037 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: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Grapes 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 % | |
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5% | dietary fiber | 5% |
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| 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 % |
|
5% | Vitamin A | 5% |
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| 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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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| 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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5% | Vitamin K | 5% |
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| 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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UG % | |
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5% | iodine | 5% |
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UG % | |
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5% | manganese | 5% |
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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 yellow corn or grapes contain more calories in 100 grams?Grape has 30% less calories than yellow corn - yellow corn has 96 calories in 100g and grape has 69 calories.
Does yellow corn or grapes have more carbohydrates?
By weight, yellow corn and grapes contain similar amounts of carbs - yellow corn has 21g of carbs for 100g and grape has 18.1g of carbohydrates.