Wheat Flour vs. Yellow Corn
Nutrition comparison of Wheat Flour 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
wheat flour
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and yellow corn:
- Both wheat flour and yellow corn are high in dietary fiber.
- Wheat flour has 13.6 times less sugar than yellow corn.
- Wheat flour has more thiamin, riboflavin, niacin and folate, however, yellow corn contains more Vitamin B6.
- Wheat flour is a great source of protein.
- Wheat flour is an excellent source of iron.
- Yellow corn is a great source of potassium.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, 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
Wheat flour is high in calories and yellow corn has 73% less calories than wheat flour - wheat flour has 361 calories per 100 grams and yellow corn has 96 calories.
For macronutrient ratios, wheat flour is heavier in carbs, lighter in fat and similar to yellow corn for protein. Wheat flour 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:
| Wheat Flour | Yellow Corn | |
|---|---|---|
| Protein | 14% | 12% |
| Carbohydrates | 82% | 76% |
| Fat | 4% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and yellow corn has 71% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and yellow corn has 21g of carbohydrates.
dietary fiber
Both wheat flour and yellow corn are high in dietary fiber. is very similar to wheat flour for dietary fiber - wheat flour has 2.4g of dietary fiber per 100 grams and yellow corn has 2.4g of dietary fiber.
sugar
Wheat flour has 13.6 times less sugar than yellow corn - wheat flour has 0.31g of sugar per 100 grams and yellow corn has 4.5g of sugar.
Protein
protein
Wheat flour is a great source of protein and it has 251% more protein than yellow corn - wheat flour has 12g of protein per 100 grams and yellow corn has 3.4g of protein.
Fat
saturated fat
Both wheat flour and yellow corn are low in saturated fat - wheat flour has 0.24g 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 wheat flour - yellow corn has 5.5mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.
Vitamin A
Yellow corn has more Vitamin A than wheat flour - yellow corn has 13ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.
Vitamin E
Wheat flour and yellow corn contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and yellow corn has 0.09mg of Vitamin E.
Vitamin K
Wheat flour and yellow corn contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and yellow corn has 0.4ug of Vitamin K.
The B Vitamins
Wheat flour has more thiamin, riboflavin, niacin and folate, however, yellow corn contains more Vitamin B6. Both wheat flour and yellow corn contain significant amounts of pantothenic acid.
| Wheat Flour | Yellow Corn | |
|---|---|---|
| Thiamin | 0.812 MG | 0.093 MG |
| Riboflavin | 0.512 MG | 0.057 MG |
| Niacin | 7.554 MG | 1.683 MG |
| Pantothenic acid | 0.438 MG | 0.792 MG |
| Vitamin B6 | 0.037 MG | 0.139 MG |
| Folate | 183 UG | 23 UG |
Minerals
calcium
Wheat flour has 400% more calcium than yellow corn - wheat flour has 15mg of calcium per 100 grams and yellow corn has 3mg of calcium.
iron
Wheat flour is an excellent source of iron and it has 880% more iron than yellow corn - wheat flour has 4.4mg 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 118% more potassium than wheat flour - wheat flour has 100mg 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,
| Wheat Flour | Yellow Corn | |
|---|---|---|
| beta-carotene | 1 UG | 66 UG |
| lutein + zeaxanthin | 79 UG | 906 UG |
| alpha-carotene | ~ | 23 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat flour has more alpha linoleic acid (ALA) than yellow corn per 100 grams.
| Wheat Flour | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.018 G |
| Total | 0.043 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, both wheat flour and yellow corn contain significant amounts of linoleic acid.
| Wheat Flour | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.685 G | 0.586 G |
| Total | 0.685 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: Wheat Flour (Wheat flour, white, bread, enriched) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Wheat Flour 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 wheat flour or yellow corn contain more calories in 100 grams?Wheat flour is high in calories and yellow corn has 70% less calories than wheat flour - wheat flour has 361 calories in 100g and yellow corn has 96 calories.
Does wheat flour or yellow corn have more carbohydrates?
By weight, wheat flour is high in carbohydrates and yellow corn has 70% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and yellow corn has 21g of carbohydrates.
Does wheat flour or yellow corn contain more iron?
Wheat flour is an abundant source of iron and it has 880% more iron than yellow corn - wheat flour has 4.4mg of iron in 100 grams and yellow corn has 0.45mg of iron.