Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Corn raw
  5. Compare
  6. Corn raw vs. Poblano

Corn raw vs. Poblano — In-Depth Nutrition Comparison

Compare

A recap on differences between Corn raw and Poblano

  • Poblano is higher than Corn raw in Vitamin B6, Vitamin B2, Iron, Vitamin A RAE, Fiber, Potassium, Copper, Manganese, Vitamin B3, and Vitamin B5.
  • Poblano covers your daily Vitamin B6 needs 265% more than Corn raw.

Food varieties used in this article are Corn, sweet, yellow, raw and Peppers, ancho, dried.

Infographic

Corn raw vs Poblano infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Corn raw
Corn raw
1
:
9
Poblano
Poblano
Contains less Sodium -65.1%
Contains more Calcium +2950%
Contains more Iron +2001.9%
Contains more Magnesium +205.4%
Contains more Phosphorus +125.8%
Contains more Potassium +793%
Contains more Zinc +208.7%
Contains more Copper +840.7%
Contains more Manganese +684.7%
Contains more Selenium +383.3%
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
Poblano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 410% 81% 87% 213% 6% 39% 170% 167% 16%
Contains less Sodium -65.1%
Contains more Calcium +2950%
Contains more Iron +2001.9%
Contains more Magnesium +205.4%
Contains more Phosphorus +125.8%
Contains more Potassium +793%
Contains more Zinc +208.7%
Contains more Copper +840.7%
Contains more Manganese +684.7%
Contains more Selenium +383.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Corn raw
Corn raw
3
:
7
Poblano
Poblano
Contains more Vitamin C +240%
Contains more Vitamin A +10829.4%
Contains more Vitamin B1 +15.5%
Contains more Vitamin B2 +4000%
Contains more Vitamin B3 +261.8%
Contains more Vitamin B5 +178%
Contains more Vitamin B6 +3701.1%
Contains more Folate +64.3%
Corn raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Poblano
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1227% 0% 0% 7% 45% 521% 121% 120% 816% 52% 0% 0%
Contains more Vitamin C +240%
Contains more Vitamin A +10829.4%
Contains more Vitamin B1 +15.5%
Contains more Vitamin B2 +4000%
Contains more Vitamin B3 +261.8%
Contains more Vitamin B5 +178%
Contains more Vitamin B6 +3701.1%
Contains more Folate +64.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn raw
Corn raw
1
:
4
Poblano
Poblano
Contains more Water +236.1%
Contains more Protein +262.7%
Contains more Fats +507.4%
Contains more Carbs +175%
Contains more Other +834.9%
Corn raw
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Poblano
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 g
Contains more Water +236.1%
Contains more Protein +262.7%
Contains more Fats +507.4%
Contains more Carbs +175%
Contains more Other +834.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn raw
Corn raw
1
:
2
Poblano
Poblano
Contains less Saturated Fat -60.4%
Contains more Monounsaturated Fat +13.9%
Contains more Polyunsaturated fat +826.3%
Corn raw
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Poblano
14% 8% 77%
Saturated Fat: 0.82 g
Monounsaturated Fat: 0.492 g
Polyunsaturated fat: 4.511 g
Contains less Saturated Fat -60.4%
Contains more Monounsaturated Fat +13.9%
Contains more Polyunsaturated fat +826.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Corn raw Poblano
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Corn raw Poblano Opinion
Net carbs 16.7g 29.82g Poblano
Protein 3.27g 11.86g Poblano
Fats 1.35g 8.2g Poblano
Carbs 18.7g 51.42g Poblano
Calories 86kcal 281kcal Poblano
Starch 5.7g Corn raw
Fructose 1.94g Corn raw
Sugar 6.26g Poblano
Fiber 2g 21.6g Poblano
Calcium 2mg 61mg Poblano
Iron 0.52mg 10.93mg Poblano
Magnesium 37mg 113mg Poblano
Phosphorus 89mg 201mg Poblano
Potassium 270mg 2411mg Poblano
Sodium 15mg 43mg Corn raw
Zinc 0.46mg 1.42mg Poblano
Copper 0.054mg 0.508mg Poblano
Manganese 0.163mg 1.279mg Poblano
Selenium 0.6µg 2.9µg Poblano
Vitamin A 187IU 20438IU Poblano
Vitamin A RAE 9µg 1022µg Poblano
Vitamin E 0.07mg Corn raw
Vitamin C 6.8mg 2mg Corn raw
Vitamin B1 0.155mg 0.179mg Poblano
Vitamin B2 0.055mg 2.255mg Poblano
Vitamin B3 1.77mg 6.403mg Poblano
Vitamin B5 0.717mg 1.993mg Poblano
Vitamin B6 0.093mg 3.535mg Poblano
Folate 42µg 69µg Poblano
Vitamin K 0.3µg Corn raw
Tryptophan 0.023mg 0.155mg Poblano
Threonine 0.129mg 0.425mg Poblano
Isoleucine 0.129mg 0.373mg Poblano
Leucine 0.348mg 0.605mg Poblano
Lysine 0.137mg 0.515mg Poblano
Methionine 0.067mg 0.142mg Poblano
Phenylalanine 0.15mg 0.361mg Poblano
Valine 0.185mg 0.489mg Poblano
Histidine 0.089mg 0.232mg Poblano
Saturated Fat 0.325g 0.82g Corn raw
Monounsaturated Fat 0.432g 0.492g Poblano
Polyunsaturated fat 0.487g 4.511g Poblano
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn raw Poblano
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
Corn raw
242%
Poblano
Minerals Daily Need Coverage Score
17%
Corn raw
120%
Poblano

Comparison summary

Which food is lower in Sugar?
Poblano
Poblano is lower in Sugar (difference - 6.26g)
Which food is lower in glycemic index?
Poblano
Poblano is lower in glycemic index (difference - 52)
Which food is richer in minerals?
Poblano
Poblano is relatively richer in minerals
Which food is richer in vitamins?
Poblano
Poblano is relatively richer in vitamins
Which food contains less Sodium?
Corn raw
Corn raw contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Corn raw
Corn raw is lower in Saturated Fat (difference - 0.495g)
Which food is cheaper?
Corn raw
Corn raw is cheaper (difference - $5.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/nutrients
  2. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.