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  6. Corn vs. Vegetable

Corn vs. Vegetable — In-Depth Nutrition Comparison

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Important differences between Corn and Vegetable

  • Corn has more Vitamin B5, and Vitamin B3, however, Vegetable has more Vitamin A RAE, Vitamin K, Manganese, and Fiber.
  • Vegetable's daily need coverage for Vitamin A RAE is 22% more.
  • Corn has 5 times more Vitamin B5 than Vegetable. Corn has 0.792mg of Vitamin B5, while Vegetable has 0.151mg.

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

Infographic

Corn 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.
Corn
Corn
5
:
5
Vegetable
Vegetable
Contains more Magnesium +18.2%
Contains more Phosphorus +51%
Contains more Potassium +29%
Contains less Sodium -97.1%
Contains more Zinc +26.5%
Contains more Calcium +733.3%
Contains more Iron +82.2%
Contains more Copper +69.4%
Contains more Manganese +126.9%
Contains more Selenium +50%
Corn
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Contains more Magnesium +18.2%
Contains more Phosphorus +51%
Contains more Potassium +29%
Contains less Sodium -97.1%
Contains more Zinc +26.5%
Contains more Calcium +733.3%
Contains more Iron +82.2%
Contains more Copper +69.4%
Contains more Manganese +126.9%
Contains more Selenium +50%

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
Corn
6
:
4
Vegetable
Vegetable
Contains more Vitamin C +71.9%
Contains more Vitamin B1 +31%
Contains more Vitamin B3 +97.8%
Contains more Vitamin B5 +424.5%
Contains more Vitamin B6 +87.8%
Contains more Folate +21.1%
Contains more Vitamin A +1526.2%
Contains more Vitamin E +322.2%
Contains more Vitamin B2 +110.5%
Contains more Vitamin K +5775%
Corn
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Contains more Vitamin C +71.9%
Contains more Vitamin B1 +31%
Contains more Vitamin B3 +97.8%
Contains more Vitamin B5 +424.5%
Contains more Vitamin B6 +87.8%
Contains more Folate +21.1%
Contains more Vitamin A +1526.2%
Contains more Vitamin E +322.2%
Contains more Vitamin B2 +110.5%
Contains more Vitamin K +5775%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
Corn
4
:
1
Vegetable
Vegetable
Contains more Protein +19.2%
Contains more Fats +900%
Contains more Carbs +60.3%
Contains more Water +13.4%
Equal in Other - 0.67
Corn
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Vegetable
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 Protein +19.2%
Contains more Fats +900%
Contains more Carbs +60.3%
Contains more Water +13.4%
Equal in Other - 0.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn
Corn
2
:
1
Vegetable
Vegetable
Contains more Monounsaturated Fat +3640%
Contains more Polyunsaturated fat +737.5%
Contains less Saturated Fat -84.3%
Corn
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +3640%
Contains more Polyunsaturated fat +737.5%
Contains less Saturated Fat -84.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Corn Vegetable Opinion
Net carbs 18.58g 8.69g Corn
Protein 3.41g 2.86g Corn
Fats 1.5g 0.15g Corn
Carbs 20.98g 13.09g Corn
Calories 96kcal 65kcal Corn
Starch 7.17g Corn
Fructose 0.79g Corn
Sugar 4.54g 3.12g Vegetable
Fiber 2.4g 4.4g Vegetable
Calcium 3mg 25mg Vegetable
Iron 0.45mg 0.82mg Vegetable
Magnesium 26mg 22mg Corn
Phosphorus 77mg 51mg Corn
Potassium 218mg 169mg Corn
Sodium 1mg 35mg Corn
Zinc 0.62mg 0.49mg Corn
Copper 0.049mg 0.083mg Vegetable
Manganese 0.167mg 0.379mg Vegetable
Selenium 0.2µg 0.3µg Vegetable
Vitamin A 263IU 4277IU Vegetable
Vitamin A RAE 13µg 214µg Vegetable
Vitamin E 0.09mg 0.38mg Vegetable
Vitamin C 5.5mg 3.2mg Corn
Vitamin B1 0.093mg 0.071mg Corn
Vitamin B2 0.057mg 0.12mg Vegetable
Vitamin B3 1.683mg 0.851mg Corn
Vitamin B5 0.792mg 0.151mg Corn
Vitamin B6 0.139mg 0.074mg Corn
Folate 23µg 19µg Corn
Vitamin K 0.4µg 23.5µg Vegetable
Tryptophan 0.023mg 0.029mg Vegetable
Threonine 0.133mg 0.115mg Corn
Isoleucine 0.133mg 0.139mg Vegetable
Leucine 0.358mg 0.19mg Corn
Lysine 0.141mg 0.17mg Vegetable
Methionine 0.069mg 0.034mg Corn
Phenylalanine 0.155mg 0.12mg Corn
Valine 0.191mg 0.149mg Corn
Histidine 0.091mg 0.073mg Corn
Saturated Fat 0.197g 0.031g Vegetable
Monounsaturated Fat 0.374g 0.01g Corn
Polyunsaturated fat 0.603g 0.072g Corn

Which food is preferable for your diet?

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

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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
17%
Corn
36%
Vegetable
Minerals Daily Need Coverage Score
14%
Corn
19%
Vegetable

Comparison summary

Which food is lower in Sugar?
Vegetable
Vegetable is lower in Sugar (difference - 1.42g)
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.166g)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $0.7)
Which food contains less Sodium?
Corn
Corn contains less Sodium (difference - 34mg)
Which food is lower in glycemic index?
Corn
Corn is lower in glycemic index (difference - 14)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.