Kale vs. Yellow Corn
Nutrition comparison of Kale 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
kale
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kale and yellow corn:
- Both kale and yellow corn are high in dietary fiber and potassium.
- Kale has 3.7 times less carbohydrates than yellow corn.
- Kale has 64% less calories than yellow corn.
- Kale has more beta-carotene and lutein + zeaxanthin than yellow corn, however, yellow corn contains more alpha-carotene than kale.
- Kale has more riboflavin and folate, however, yellow corn contains more pantothenic acid.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Kale (Kale, 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
Kale has 64% less calories than yellow corn - kale has 35 calories per 100 grams and yellow corn has 96 calories.
For macronutrient ratios, kale is heavier in protein, much lighter in carbs and heavier in fat compared to yellow corn per calorie. Kale has a macronutrient ratio of 28:41:31 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kale | Yellow Corn | |
|---|---|---|
| Protein | 28% | 12% |
| Carbohydrates | 41% | 76% |
| Fat | 31% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Kale has 3.7 times less carbohydrates than yellow corn - kale has 4.4g of total carbs per 100 grams and yellow corn has 21g of carbohydrates.
dietary fiber
Both kale and yellow corn are high in dietary fiber. Kale has 71% more dietary fiber than yellow corn - kale has 4.1g of dietary fiber per 100 grams and yellow corn has 2.4g of dietary fiber.
sugar
Kale and yellow corn contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and yellow corn has 4.5g of sugar.
Protein
protein
Kale and yellow corn contain similar amounts of protein - kale has 2.9g of protein per 100 grams and yellow corn has 3.4g of protein.
Fat
saturated fat
Both kale and yellow corn are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and yellow corn has 0.2g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 15 times more Vitamin C than yellow corn - kale has 93.4mg of Vitamin C per 100 grams and yellow corn has 5.5mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 17 times more Vitamin A than yellow corn - kale has 241ug of Vitamin A per 100 grams and yellow corn has 13ug of Vitamin A.
Vitamin E
Kale and yellow corn contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and yellow corn has 0.09mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 973 times more Vitamin K than yellow corn - kale has 389.6ug of Vitamin K per 100 grams and yellow corn has 0.4ug of Vitamin K.
The B Vitamins
Kale has more riboflavin and folate, however, yellow corn contains more pantothenic acid. Both kale and yellow corn contain significant amounts of thiamin, niacin and Vitamin B6.
| Kale | Yellow Corn | |
|---|---|---|
| Thiamin | 0.113 MG | 0.093 MG |
| Riboflavin | 0.347 MG | 0.057 MG |
| Niacin | 1.18 MG | 1.683 MG |
| Pantothenic acid | 0.37 MG | 0.792 MG |
| Vitamin B6 | 0.147 MG | 0.139 MG |
| Folate | 62 UG | 23 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 83 times more calcium than yellow corn - kale has 254mg of calcium per 100 grams and yellow corn has 3mg of calcium.
iron
Kale has 256% more iron than yellow corn - kale has 1.6mg of iron per 100 grams and yellow corn has 0.45mg of iron.
potassium
Both kale and yellow corn are high in potassium. Kale has 60% more potassium than yellow corn - kale has 348mg 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, kale has more beta-carotene and lutein + zeaxanthin than yellow corn per 100 grams, however, yellow corn contains more alpha-carotene than kale per 100 grams.
| Kale | Yellow Corn | |
|---|---|---|
| beta-carotene | 2873 UG | 66 UG |
| lutein + zeaxanthin | 6261 UG | 906 UG |
| alpha-carotene | ~ | 23 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than yellow corn per 100 grams.
| Kale | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.378 G | 0.018 G |
| Total | 0.378 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than kale per 100 grams.
| Kale | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.291 G | 0.586 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.294 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: Kale (Kale, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Kale 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 kale or yellow corn contain more calories in 100 grams?Kale has 60% less calories than yellow corn - kale has 35 calories in 100g and yellow corn has 96 calories.
Does kale or yellow corn have more carbohydrates?
By weight, kale has 3.7 times fewer carbohydrates than yellow corn - kale has 4.4g of carbs for 100g and yellow corn has 21g of carbohydrates.
Does kale or yellow corn contain more calcium?
Kale is a rich source of calcium and it has 83 times more calcium than yellow corn - kale has 254mg of calcium in 100 grams and yellow corn has 3mg of calcium.
Does kale or yellow corn contain more potassium?
Both kale and yellow corn are high in potassium. Kale has 60% more potassium than yellow corn - kale has 348mg of potassium in 100 grams and yellow corn has 218mg of potassium.