Spinach vs. Yellow Corn
Nutrition comparison of Spinach 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
spinach
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in spinach and yellow corn:
- Both spinach and yellow corn are high in dietary fiber and potassium.
- Spinach has 4.7 times less carbohydrates than yellow corn.
- Spinach has 9.8 times less sugar than yellow corn.
- Spinach has more beta-carotene and lutein + zeaxanthin than yellow corn, however, yellow corn contains more alpha-carotene than spinach.
- Spinach has more riboflavin and folate, however, yellow corn contains more niacin and pantothenic acid.
- Spinach has signficantly less calories than yellow corn.
- Spinach is a great source of iron.
- Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Spinach (Spinach, 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
Spinach has signficantly less calories than yellow corn - spinach has 23 calories per 100 grams and yellow corn has 96 calories.
For macronutrient ratios, spinach is much heavier in protein, much lighter in carbs and similar to yellow corn for fat. Spinach has a macronutrient ratio of 39:49:12 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Spinach | Yellow Corn | |
|---|---|---|
| Protein | 39% | 12% |
| Carbohydrates | 49% | 76% |
| Fat | 12% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach has 4.7 times less carbohydrates than yellow corn - spinach has 3.6g of total carbs per 100 grams and yellow corn has 21g of carbohydrates.
dietary fiber
Both spinach and yellow corn are high in dietary fiber. Spinach is very similar to spinach for dietary fiber - spinach has 2.2g of dietary fiber per 100 grams and yellow corn has 2.4g of dietary fiber.
sugar
Spinach has 9.8 times less sugar than yellow corn - spinach has 0.42g of sugar per 100 grams and yellow corn has 4.5g of sugar.
Protein
protein
Spinach and yellow corn contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and yellow corn has 3.4g of protein.
Fat
saturated fat
Both spinach and yellow corn are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and yellow corn has 0.2g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 411% more Vitamin C than yellow corn - spinach has 28.1mg of Vitamin C per 100 grams and yellow corn has 5.5mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 35 times more Vitamin A than yellow corn - spinach has 469ug of Vitamin A per 100 grams and yellow corn has 13ug of Vitamin A.
Vitamin E
Spinach has 21 times more Vitamin E than yellow corn - spinach has 2mg of Vitamin E per 100 grams and yellow corn has 0.09mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 1206 times more Vitamin K than yellow corn - spinach has 482.9ug of Vitamin K per 100 grams and yellow corn has 0.4ug of Vitamin K.
The B Vitamins
Spinach has more riboflavin and folate, however, yellow corn contains more niacin and pantothenic acid. Both spinach and yellow corn contain significant amounts of thiamin and Vitamin B6.
| Spinach | Yellow Corn | |
|---|---|---|
| Thiamin | 0.078 MG | 0.093 MG |
| Riboflavin | 0.189 MG | 0.057 MG |
| Niacin | 0.724 MG | 1.683 MG |
| Pantothenic acid | 0.065 MG | 0.792 MG |
| Vitamin B6 | 0.195 MG | 0.139 MG |
| Folate | 194 UG | 23 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 32 times more calcium than yellow corn - spinach has 99mg of calcium per 100 grams and yellow corn has 3mg of calcium.
iron
Spinach is a great source of iron and it has 502% more iron than yellow corn - spinach has 2.7mg of iron per 100 grams and yellow corn has 0.45mg of iron.
potassium
Both spinach and yellow corn are high in potassium. Spinach has 156% more potassium than yellow corn - spinach has 558mg 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, spinach has more beta-carotene and lutein + zeaxanthin than yellow corn per 100 grams, however, yellow corn contains more alpha-carotene than spinach per 100 grams.
| Spinach | Yellow Corn | |
|---|---|---|
| beta-carotene | 5626 UG | 66 UG |
| lutein + zeaxanthin | 12198 UG | 906 UG |
| alpha-carotene | ~ | 23 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than yellow corn per 100 grams.
| Spinach | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.138 G | 0.018 G |
| Total | 0.138 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than spinach per 100 grams.
| Spinach | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.026 G | 0.586 G |
| Total | 0.026 G | 0.586 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Spinach or Yellow Corn .
Note: The specific food items compared are: Spinach (Spinach, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Spinach g
()
|
Daily Values (%) |
Cooked Yellow Corn g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| 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% |
|
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 % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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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% |
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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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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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MG % | |
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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% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
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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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 % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does spinach or yellow corn contain more calories in 100 grams?Spinach has signficantly less calories than yellow corn - spinach has 23 calories in 100g and yellow corn has 96 calories.
Is spinach or yellow corn better for protein?
Spinach and yellow corn contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and yellow corn has 3.4g of protein.
Does spinach or yellow corn have more carbohydrates?
By weight, spinach has 4.7 times fewer carbohydrates than yellow corn - spinach has 3.6g of carbs for 100g and yellow corn has 21g of carbohydrates.
Does spinach or yellow corn contain more calcium?
Spinach is a rich source of calcium and it has 32 times more calcium than yellow corn - spinach has 99mg of calcium in 100 grams and yellow corn has 3mg of calcium.
Does spinach or yellow corn contain more potassium?
Both spinach and yellow corn are high in potassium. Spinach has 160% more potassium than yellow corn - spinach has 558mg of potassium in 100 grams and yellow corn has 218mg of potassium.