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. Vegetable

Corn raw vs. Vegetable — In-Depth Nutrition Comparison

Compare

Differences between corn raw and vegetable

  • Corn raw has more vitamin B5, vitamin B1, folate, vitamin B3, and phosphorus, while vegetable has more vitamin A, vitamin K, fiber, and manganese.
  • Vegetable's daily need coverage for vitamin A is 82% higher.
  • Vegetable contains 5 times less vitamin B5 than corn raw. Corn raw contains 0.717mg of vitamin B5, while vegetable contains 0.151mg.
  • Corn raw has a lower glycemic index. The glycemic index of corn raw is 52, while the glycemic index of vegetable is 66.

The food types used in this comparison are Corn, sweet, yellow, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Corn raw vs Vegetable 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more MagnesiumMagnesium +68.2%
Contains more PotassiumPotassium +59.8%
Contains more PhosphorusPhosphorus +74.5%
Contains less SodiumSodium -57.1%
Contains more SeleniumSelenium +100%
Contains more CalciumCalcium +1150%
Contains more IronIron +57.7%
Contains more CopperCopper +53.7%
Contains more ManganeseManganese +132.5%
~equal in Zinc ~0.49mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin CVitamin C +112.5%
Contains more Vitamin B1Vitamin B1 +118.3%
Contains more Vitamin B3Vitamin B3 +108%
Contains more Vitamin B5Vitamin B5 +374.8%
Contains more Vitamin B6Vitamin B6 +25.7%
Contains more FolateFolate +121.1%
Contains more Vitamin AVitamin A +2277.8%
Contains more Vitamin EVitamin E +442.9%
Contains more Vitamin B2Vitamin B2 +118.2%
Contains more Vitamin KVitamin K +7733.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~24.1mg

All nutrients comparison - raw data values

Nutrient Corn raw Vegetable DV% diff.
Vitamin A 9µg 214µg 23%
Vitamin K 0.3µg 23.5µg 19%
Vitamin B5 0.717mg 0.151mg 11%
Fiber 2g 4.4g 10%
Manganese 0.163mg 0.379mg 9%
Vitamin B1 0.155mg 0.071mg 7%
Vitamin B3 1.77mg 0.851mg 6%
Folate 42µg 19µg 6%
Phosphorus 89mg 51mg 5%
Vitamin B2 0.055mg 0.12mg 5%
Iron 0.52mg 0.82mg 4%
Magnesium 37mg 22mg 4%
Vitamin C 6.8mg 3.2mg 4%
Polyunsaturated fat 0.487g 0.072g 3%
Potassium 270mg 169mg 3%
Copper 0.054mg 0.083mg 3%
Starch 5.7g 2%
Calcium 2mg 25mg 2%
Vitamin E 0.07mg 0.38mg 2%
Carbs 18.7g 13.09g 2%
Fructose 1.94g 2%
Fats 1.35g 0.15g 2%
Monounsaturated fat 0.432g 0.01g 1%
Saturated fat 0.325g 0.031g 1%
Calories 86kcal 65kcal 1%
Vitamin B6 0.093mg 0.074mg 1%
Selenium 0.6µg 0.3µg 1%
Sodium 15mg 35mg 1%
Protein 3.27g 2.86g 1%
Net carbs 16.7g 8.69g N/A
Sugar 6.26g 3.12g N/A
Zinc 0.46mg 0.49mg 0%
Choline 23mg 24.1mg 0%
Tryptophan 0.023mg 0.029mg 0%
Threonine 0.129mg 0.115mg 0%
Isoleucine 0.129mg 0.139mg 0%
Leucine 0.348mg 0.19mg 0%
Lysine 0.137mg 0.17mg 0%
Methionine 0.067mg 0.034mg 0%
Phenylalanine 0.15mg 0.12mg 0%
Valine 0.185mg 0.149mg 0%
Histidine 0.089mg 0.073mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more ProteinProtein +14.3%
Contains more FatsFats +800%
Contains more CarbsCarbs +42.9%
~equal in Water ~83.23g
~equal in Other ~0.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +4220%
Contains more Poly. FatPolyunsaturated fat +576.4%
Contains less Sat. FatSaturated fat -90.5%

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.