White Bread vs. Yellow Corn
Nutrition comparison of White Bread 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
white bread
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and yellow corn:
- Both white bread and yellow corn are high in dietary fiber.
- White bread has more thiamin, riboflavin, niacin and folate.
- White bread is a great source of protein.
- White bread is an excellent source of calcium and iron.
- Yellow corn is a great source of potassium.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bread is high in calories and yellow corn has 60% less calories than white bread - white bread has 238 calories per 100 grams and yellow corn has 96 calories.
For macronutrient ratios, white bread is heavier in protein, lighter in fat and similar to yellow corn for carbs. White bread has a macronutrient ratio of 18:74:8 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Yellow Corn | |
|---|---|---|
| Protein | 18% | 12% |
| Carbohydrates | 74% | 76% |
| Fat | 8% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and yellow corn has 52% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and yellow corn has 21g of carbohydrates.
dietary fiber
Both white bread and yellow corn are high in dietary fiber. White bread has 283% more dietary fiber than yellow corn - white bread has 9.2g of dietary fiber per 100 grams and yellow corn has 2.4g of dietary fiber.
sugar
White bread and yellow corn contain similar amounts of sugar - white bread has 5g of sugar per 100 grams and yellow corn has 4.5g of sugar.
Protein
protein
White bread is a great source of protein and it has 213% more protein than yellow corn - white bread has 10.7g of protein per 100 grams and yellow corn has 3.4g of protein.
Fat
saturated fat
Both white bread and yellow corn are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and yellow corn has 0.2g of saturated fat.
trans fat
Both white bread and yellow corn are low in trans fat - white bread has 0.03g of trans fat per 100 grams and yellow corn does not contain significant amounts.
Vitamins
Vitamin C
Yellow corn has more Vitamin C than white bread - yellow corn has 5.5mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Vitamin A
Yellow corn has more Vitamin A than white bread - yellow corn has 13ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread and yellow corn contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and yellow corn has 0.09mg of Vitamin E.
Vitamin K
White bread and yellow corn contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and yellow corn has 0.4ug of Vitamin K.
The B Vitamins
White bread has more thiamin, riboflavin, niacin and folate. Both white bread and yellow corn contain significant amounts of pantothenic acid and Vitamin B6.
| White Bread | Yellow Corn | |
|---|---|---|
| Thiamin | 0.51 MG | 0.093 MG |
| Riboflavin | 0.255 MG | 0.057 MG |
| Niacin | 4.455 MG | 1.683 MG |
| Pantothenic acid | 0.455 MG | 0.792 MG |
| Vitamin B6 | 0.08 MG | 0.139 MG |
| Folate | 127 UG | 23 UG |
Minerals
calcium
White bread is an excellent source of calcium and it has 227 times more calcium than yellow corn - white bread has 684mg of calcium per 100 grams and yellow corn has 3mg of calcium.
iron
White bread is an excellent source of iron and it has 987% more iron than yellow corn - white bread has 4.9mg 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 72% more potassium than white bread - white bread has 127mg 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,
| White Bread | Yellow Corn | |
|---|---|---|
| beta-carotene | 2 UG | 66 UG |
| lutein + zeaxanthin | 25 UG | 906 UG |
| alpha-carotene | ~ | 23 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bread has more alpha linoleic acid (ALA) than yellow corn per 100 grams.
| White Bread | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.018 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, both white bread and yellow corn contain significant amounts of linoleic acid.
| White Bread | Yellow Corn | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.879 G | 0.586 G |
| Total | 0.881 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: White Bread (Bread, white wheat) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
White Bread 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 white bread or yellow corn contain more calories in 100 grams?White bread is high in calories and yellow corn has 60% less calories than white bread - white bread has 238 calories in 100g and yellow corn has 96 calories.
Does white bread or yellow corn have more carbohydrates?
By weight, white bread is high in carbohydrates and yellow corn has 50% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and yellow corn has 21g of carbohydrates.
Does white bread or yellow corn contain more calcium?
White bread is a rich source of calcium and it has 227 times more calcium than yellow corn - white bread has 684mg of calcium in 100 grams and yellow corn has 3mg of calcium.
Does white bread or yellow corn contain more iron?
White bread is an abundant source of iron and it has 990% more iron than yellow corn - white bread has 4.9mg of iron in 100 grams and yellow corn has 0.45mg of iron.