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Vegetable vs. Corn — In-Depth Nutrition Comparison

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Important differences between Vegetable and Corn

  • Vegetable has more Vitamin A RAE, Vitamin K, Manganese, and Fiber, however, Corn has more Vitamin B5, and Vitamin B3.
  • Vegetable's daily need coverage for Vitamin A RAE is 22% more.
  • Vegetable has 59 times more Vitamin K than Corn. Vegetable has 23.5µg of Vitamin K, while Corn has 0.4µg.

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

Infographic

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

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.
Vegetable
Vegetable
4
:
6
Corn
Corn
Contains more Vitamin A +1526.2%
Contains more Vitamin E +322.2%
Contains more Vitamin B2 +110.5%
Contains more Vitamin K +5775%
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%
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%
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%
Contains more Vitamin A +1526.2%
Contains more Vitamin E +322.2%
Contains more Vitamin B2 +110.5%
Contains more Vitamin K +5775%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vegetable
Vegetable
1
:
4
Corn
Corn
Contains more Water +13.4%
Contains more Protein +19.2%
Contains more Fats +900%
Contains more Carbs +60.3%
Equal in Other - 0.7
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Corn
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more Water +13.4%
Contains more Protein +19.2%
Contains more Fats +900%
Contains more Carbs +60.3%
Equal in Other - 0.7

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable Corn
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
36%
Vegetable
17%
Corn
Minerals Daily Need Coverage Score
19%
Vegetable
14%
Corn

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/nutrients
  2. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.