Raspberries vs. Yellow Corn
Nutrition comparison of Raspberries 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
raspberries
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raspberries and yellow corn:
- Both raspberries and yellow corn are high in dietary fiber.
- Raspberry is an excellent source of Vitamin C.
- Yellow corn has more thiamin, niacin, pantothenic acid and Vitamin B6.
- Yellow corn is a great source of potassium.
USDA sources for nutritional information: Raspberries (Raspberries, 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
Raspberry has 46% less calories than yellow corn - raspberry has 52 calories per 100 grams and yellow corn has 96 calories.
For macronutrient ratios, raspberries is lighter in protein, heavier in carbs and similar to yellow corn for fat. Raspberries has a macronutrient ratio of 8:82:10 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raspberries | Yellow Corn | |
|---|---|---|
| Protein | 8% | 12% |
| Carbohydrates | 82% | 76% |
| Fat | 10% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberry has 43% less carbohydrates than yellow corn - raspberry has 11.9g of total carbs per 100 grams and yellow corn has 21g of carbohydrates.
dietary fiber
Both raspberries and yellow corn are high in dietary fiber. Raspberry has 171% more dietary fiber than yellow corn - raspberry has 6.5g of dietary fiber per 100 grams and yellow corn has 2.4g of dietary fiber.
sugar
Raspberries and yellow corn contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and yellow corn has 4.5g of sugar.
Protein
protein
Yellow corn has 184% more protein than raspberry - raspberry has 1.2g of protein per 100 grams and yellow corn has 3.4g of protein.
Fat
saturated fat
Both raspberries and yellow corn are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and yellow corn has 0.2g of saturated fat.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has 376% more Vitamin C than yellow corn - raspberry has 26.2mg of Vitamin C per 100 grams and yellow corn has 5.5mg of Vitamin C.
Vitamin A
Raspberries and yellow corn contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and yellow corn has 13ug of Vitamin A.
Vitamin E
Raspberries and yellow corn contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and yellow corn has 0.09mg of Vitamin E.
Vitamin K
Raspberries and yellow corn contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and yellow corn has 0.4ug of Vitamin K.
The B Vitamins
Yellow corn has more thiamin, niacin, pantothenic acid and Vitamin B6. Both raspberries and yellow corn contain significant amounts of riboflavin and folate.
| Raspberries | Yellow Corn | |
|---|---|---|
| Thiamin | 0.032 MG | 0.093 MG |
| Riboflavin | 0.038 MG | 0.057 MG |
| Niacin | 0.598 MG | 1.683 MG |
| Pantothenic acid | 0.329 MG | 0.792 MG |
| Vitamin B6 | 0.055 MG | 0.139 MG |
| Folate | 21 UG | 23 UG |
Minerals
calcium
Raspberry has 733% more calcium than yellow corn - raspberry has 25mg of calcium per 100 grams and yellow corn has 3mg of calcium.
iron
Raspberries and yellow corn contain similar amounts of iron - raspberry has 0.69mg of iron per 100 grams and yellow corn has 0.45mg of iron.
potassium
Yellow corn is a great source of potassium and it has 44% more potassium than raspberry - raspberry has 151mg 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 raspberries and yellow corn contain significant amounts of alpha-carotene.
| Raspberries | Yellow Corn | |
|---|---|---|
| beta-carotene | 12 UG | 66 UG |
| alpha-carotene | 16 UG | 23 UG |
| lutein + zeaxanthin | 136 UG | 906 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than yellow corn per 100 grams.
| Raspberries | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.126 G | 0.018 G |
| Total | 0.126 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than raspberry per 100 grams.
| Raspberries | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.249 G | 0.586 G |
| Total | 0.249 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: Raspberries (Raspberries, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Raspberries g
()
|
Daily Values (%) |
Cooked Yellow Corn g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 raspberries or yellow corn contain more calories in 100 grams?Raspberry has 50% less calories than yellow corn - raspberry has 52 calories in 100g and yellow corn has 96 calories.
Does raspberries or yellow corn have more carbohydrates?
By weight, raspberry has 40% fewer carbohydrates than yellow corn - raspberry has 11.9g of carbs for 100g and yellow corn has 21g of carbohydrates.