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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, vitamin K, manganese, and fiber; however, corn has more vitamin B5 and vitamin B3.
  • Vegetable's daily need coverage for vitamin A is 80% more.
  • Vegetable has 59 times more vitamin K than corn. Vegetable has 23.5µg of vitamin K, while corn has 0.4µg.
  • Vegetable has a higher glycemic index than corn.

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.
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%
Corn
Corn
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
Contains more CalciumCalcium +733.3%
Contains more IronIron +82.2%
Contains more CopperCopper +69.4%
Contains more ManganeseManganese +126.9%
Contains more SeleniumSelenium +50%
Contains more MagnesiumMagnesium +18.2%
Contains more PotassiumPotassium +29%
Contains more ZincZinc +26.5%
Contains more PhosphorusPhosphorus +51%
Contains less SodiumSodium -97.1%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 11% 0% 71% 7.6% 18% 28% 16% 9.1% 17% 0% 59% 14%
Corn
Corn
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 18% 0% 4.3% 1.8% 23% 13% 32% 48% 32% 0% 1% 17%
Contains more Vitamin AVitamin A +1546.2%
Contains more Vitamin EVitamin E +322.2%
Contains more Vitamin B2Vitamin B2 +110.5%
Contains more Vitamin KVitamin K +5775%
Contains more Vitamin CVitamin C +71.9%
Contains more Vitamin B1Vitamin B1 +31%
Contains more Vitamin B3Vitamin B3 +97.8%
Contains more Vitamin B5Vitamin B5 +424.5%
Contains more Vitamin B6Vitamin B6 +87.8%
Contains more FolateFolate +21.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vegetable Corn DV% diff.
Vitamin A 214µg 13µg 22%
Vitamin K 23.5µg 0.4µg 19%
Vitamin B5 0.151mg 0.792mg 13%
Manganese 0.379mg 0.167mg 9%
Fiber 4.4g 2.4g 8%
Iron 0.82mg 0.45mg 5%
Vitamin B2 0.12mg 0.057mg 5%
Vitamin B3 0.851mg 1.683mg 5%
Vitamin B6 0.074mg 0.139mg 5%
Copper 0.083mg 0.049mg 4%
Phosphorus 51mg 77mg 4%
Polyunsaturated fat 0.072g 0.603g 4%
Vitamin C 3.2mg 5.5mg 3%
Carbs 13.09g 20.98g 3%
Starch 7.17g 3%
Calories 65kcal 96kcal 2%
Fats 0.15g 1.5g 2%
Calcium 25mg 3mg 2%
Vitamin E 0.38mg 0.09mg 2%
Vitamin B1 0.071mg 0.093mg 2%
Protein 2.86g 3.41g 1%
Magnesium 22mg 26mg 1%
Potassium 169mg 218mg 1%
Zinc 0.49mg 0.62mg 1%
Sodium 35mg 1mg 1%
Folate 19µg 23µg 1%
Choline 24.1mg 29.1mg 1%
Saturated fat 0.031g 0.197g 1%
Monounsaturated fat 0.01g 0.374g 1%
Fructose 0.79g 1%
Protein per 100 calories 4.4g 3.6g N/A
Calories per 10 g protein 227kcal 282kcal N/A
Weight per 100 calories 154g 104g N/A
Net carbs 8.69g 18.58g N/A
Sugar 3.12g 4.54g N/A
Selenium 0.3µg 0.2µg 0%
Tryptophan 0.029mg 0.023mg 0%
Threonine 0.115mg 0.133mg 0%
Isoleucine 0.139mg 0.133mg 0%
Leucine 0.19mg 0.358mg 0%
Lysine 0.17mg 0.141mg 0%
Methionine 0.034mg 0.069mg 0%
Phenylalanine 0.12mg 0.155mg 0%
Valine 0.149mg 0.191mg 0%
Histidine 0.073mg 0.091mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Corn
Corn
4
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 WaterWater +13.4%
Contains more ProteinProtein +19.2%
Contains more FatsFats +900%
Contains more CarbsCarbs +60.3%
~equal in Other ~0.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Corn
Corn
2
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains less Sat. FatSaturated fat -84.3%
Contains more Mono. FatMonounsaturated fat +3640%
Contains more Poly. FatPolyunsaturated fat +737.5%

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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.