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  6. Vegetable vs. Corn raw

Vegetable vs. Corn raw — In-Depth Nutrition Comparison

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Differences between vegetable and corn raw

  • Vegetable has more vitamin A, vitamin K, fiber, and manganese, while corn raw has more vitamin B5, vitamin B1, folate, vitamin B3, and phosphorus.
  • Vegetable's daily need coverage for vitamin A is 82% higher.
  • Corn raw contains 78 times less vitamin K than vegetable. Vegetable contains 23.5µg of vitamin K, while corn raw contains 0.3µg.
  • 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 Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Corn, sweet, yellow, raw.

Infographic

Vegetable vs Corn raw 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%
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%
Contains more CalciumCalcium +1150%
Contains more IronIron +57.7%
Contains more CopperCopper +53.7%
Contains more ManganeseManganese +132.5%
Contains more MagnesiumMagnesium +68.2%
Contains more PotassiumPotassium +59.8%
Contains more PhosphorusPhosphorus +74.5%
Contains less SodiumSodium -57.1%
Contains more SeleniumSelenium +100%
~equal in Zinc ~0.46mg

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~23mg

All nutrients comparison - raw data values

Nutrient Vegetable Corn raw DV% diff.
Vitamin A 214µg 9µg 23%
Vitamin K 23.5µg 0.3µg 19%
Vitamin B5 0.151mg 0.717mg 11%
Fiber 4.4g 2g 10%
Manganese 0.379mg 0.163mg 9%
Vitamin B1 0.071mg 0.155mg 7%
Vitamin B3 0.851mg 1.77mg 6%
Folate 19µg 42µg 6%
Phosphorus 51mg 89mg 5%
Vitamin B2 0.12mg 0.055mg 5%
Iron 0.82mg 0.52mg 4%
Magnesium 22mg 37mg 4%
Vitamin C 3.2mg 6.8mg 4%
Polyunsaturated fat 0.072g 0.487g 3%
Potassium 169mg 270mg 3%
Copper 0.083mg 0.054mg 3%
Starch 5.7g 2%
Calcium 25mg 2mg 2%
Vitamin E 0.38mg 0.07mg 2%
Carbs 13.09g 18.7g 2%
Fructose 1.94g 2%
Fats 0.15g 1.35g 2%
Monounsaturated fat 0.01g 0.432g 1%
Saturated fat 0.031g 0.325g 1%
Calories 65kcal 86kcal 1%
Vitamin B6 0.074mg 0.093mg 1%
Selenium 0.3µg 0.6µg 1%
Sodium 35mg 15mg 1%
Protein 2.86g 3.27g 1%
Net carbs 8.69g 16.7g N/A
Sugar 3.12g 6.26g N/A
Zinc 0.49mg 0.46mg 0%
Choline 24.1mg 23mg 0%
Tryptophan 0.029mg 0.023mg 0%
Threonine 0.115mg 0.129mg 0%
Isoleucine 0.139mg 0.129mg 0%
Leucine 0.19mg 0.348mg 0%
Lysine 0.17mg 0.137mg 0%
Methionine 0.034mg 0.067mg 0%
Phenylalanine 0.12mg 0.15mg 0%
Valine 0.149mg 0.185mg 0%
Histidine 0.073mg 0.089mg 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% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more ProteinProtein +14.3%
Contains more FatsFats +800%
Contains more CarbsCarbs +42.9%
~equal in Water ~76.05g
~equal in Other ~0.63g

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains less Sat. FatSaturated fat -90.5%
Contains more Mono. FatMonounsaturated fat +4220%
Contains more Poly. FatPolyunsaturated fat +576.4%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.