Pasta vs. Yellow Corn
Nutrition comparison of Pasta 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
pasta
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and yellow corn:
- Both pasta and yellow corn are high in dietary fiber and potassium.
- Pasta has more thiamin, riboflavin, niacin and folate.
- Pasta is an excellent source of iron and protein.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pasta is high in calories and yellow corn has 74% less calories than pasta - pasta has 371 calories per 100 grams and yellow corn has 96 calories.
For macronutrient ratios, pasta is heavier in carbs, lighter in fat and similar to yellow corn for protein. Pasta has a macronutrient ratio of 14:82:4 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | Yellow Corn | |
|---|---|---|
| Protein | 14% | 12% |
| Carbohydrates | 82% | 76% |
| Fat | 4% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Pasta is high in carbohydrates and yellow corn has 72% less carbohydrates than pasta - pasta has 74.7g of total carbs per 100 grams and yellow corn has 21g of carbohydrates.
dietary fiber
Both pasta and yellow corn are high in dietary fiber. Pasta has 33% more dietary fiber than yellow corn - pasta has 3.2g of dietary fiber per 100 grams and yellow corn has 2.4g of dietary fiber.
sugar
Pasta and yellow corn contain similar amounts of sugar - pasta has 2.7g of sugar per 100 grams and yellow corn has 4.5g of sugar.
Protein
protein
Pasta is an excellent source of protein and it has 282% more protein than yellow corn - pasta has 13g of protein per 100 grams and yellow corn has 3.4g of protein.
Fat
saturated fat
Both pasta and yellow corn are low in saturated fat - pasta has 0.28g of saturated fat per 100 grams and yellow corn has 0.2g of saturated fat.
Vitamins
Vitamin C
Yellow corn has more Vitamin C than pasta - yellow corn has 5.5mg of Vitamin C per 100 grams and pasta does not contain significant amounts.
Vitamin A
Yellow corn has more Vitamin A than pasta - yellow corn has 13ug of Vitamin A per 100 grams and pasta does not contain significant amounts.
Vitamin E
Pasta and yellow corn contain similar amounts of Vitamin E - pasta has 0.11mg of Vitamin E per 100 grams and yellow corn has 0.09mg of Vitamin E.
Vitamin K
Pasta and yellow corn contain similar amounts of Vitamin K - pasta has 0.1ug of Vitamin K per 100 grams and yellow corn has 0.4ug of Vitamin K.
The B Vitamins
Pasta has more thiamin, riboflavin, niacin and folate. Both pasta and yellow corn contain significant amounts of pantothenic acid and Vitamin B6.
| Pasta | Yellow Corn | |
|---|---|---|
| Thiamin | 0.891 MG | 0.093 MG |
| Riboflavin | 0.4 MG | 0.057 MG |
| Niacin | 7.177 MG | 1.683 MG |
| Pantothenic acid | 0.431 MG | 0.792 MG |
| Vitamin B6 | 0.142 MG | 0.139 MG |
| Folate | 237 UG | 23 UG |
Minerals
calcium
Pasta has 600% more calcium than yellow corn - pasta has 21mg of calcium per 100 grams and yellow corn has 3mg of calcium.
iron
Pasta is an excellent source of iron and it has 633% more iron than yellow corn - pasta has 3.3mg of iron per 100 grams and yellow corn has 0.45mg of iron.
potassium
Both pasta and yellow corn are high in potassium. Pasta is very similar to yellow corn for potassium - pasta has 223mg 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,
| Pasta | Yellow Corn | |
|---|---|---|
| lutein + zeaxanthin | 18 UG | 906 UG |
| beta-carotene | ~ | 66 UG |
| alpha-carotene | ~ | 23 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pasta and yellow corn contain significant amounts of alpha linoleic acid (ALA).
| Pasta | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.024 G | 0.018 G |
| Total | 0.024 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, both pasta and yellow corn contain significant amounts of linoleic acid.
| Pasta | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.54 G | 0.586 G |
| Total | 0.54 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: Pasta (Pasta, dry, enriched) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Pasta 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 pasta or yellow corn contain more calories in 100 grams?Pasta is high in calories and yellow corn has 70% less calories than pasta - pasta has 371 calories in 100g and yellow corn has 96 calories.
Does pasta or yellow corn have more carbohydrates?
By weight, pasta is high in carbohydrates and yellow corn has 70% fewer carbohydrates than pasta - pasta has 74.7g of carbs for 100g and yellow corn has 21g of carbohydrates.
Does pasta or yellow corn contain more iron?
Pasta is an abundant source of iron and it has 630% more iron than yellow corn - pasta has 3.3mg of iron in 100 grams and yellow corn has 0.45mg of iron.
Does pasta or yellow corn contain more potassium?
Both pasta and yellow corn are high in potassium. Pasta is very similar to yellow corn for potassium - pasta has 223mg of potassium in 100 grams and yellow corn has 218mg of potassium.