Beef vs. Yellow Corn
Nutrition comparison of Cooked Beef and Cooked Yellow Corn
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and yellow corn:
- Both beef and yellow corn are high in potassium.
- Beef has more riboflavin, niacin, Vitamin B6 and Vitamin B12.
- Beef has signficantly more calcium than yellow corn.
- Beef is a great source of iron.
- Beef is an excellent source of protein.
- Yellow corn is a great source of dietary fiber.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beef is high in calories and yellow corn has 65% less calories than beef - beef has 277 calories per 100 grams and yellow corn has 96 calories.
For macronutrient ratios, beef is much heavier in protein, much lighter in carbs and much heavier in fat compared to yellow corn per calorie. Beef has a macronutrient ratio of 38:0:62 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Yellow Corn | |
|---|---|---|
| Protein | 38% | 12% |
| Carbohydrates | ~ | 76% |
| Fat | 62% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Beef has less carbohydrates than yellow corn - yellow corn has 21g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Yellow corn is a great source of dietary fiber and it has more dietary fiber than beef - yellow corn has 2.4g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Beef has less sugar than yellow corn - yellow corn has 4.5g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Beef is an excellent source of protein and it has 644% more protein than yellow corn - beef has 25.4g of protein per 100 grams and yellow corn has 3.4g of protein.
Fat
saturated fat
Beef is high in saturated fat and yellow corn has 97% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and yellow corn has 0.2g of saturated fat.
trans fat
Yellow corn has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and yellow corn does not contain significant amounts.
cholesterol
Yellow corn has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and yellow corn does not contain significant amounts.
Vitamins
Vitamin C
Yellow corn has more Vitamin C than beef - yellow corn has 5.5mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Beef and yellow corn contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and yellow corn has 13ug of Vitamin A.
Vitamin D
Beef and yellow corn contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and yellow corn does not contain significant amounts.
Vitamin E
Beef and yellow corn contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and yellow corn has 0.09mg of Vitamin E.
Vitamin K
Beef and yellow corn contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and yellow corn has 0.4ug of Vitamin K.
The B Vitamins
Beef has more riboflavin, niacin, Vitamin B6 and Vitamin B12. Both beef and yellow corn contain significant amounts of thiamin, pantothenic acid and folate.
| Beef | Yellow Corn | |
|---|---|---|
| Thiamin | 0.051 MG | 0.093 MG |
| Riboflavin | 0.176 MG | 0.057 MG |
| Niacin | 4.537 MG | 1.683 MG |
| Pantothenic acid | 0.658 MG | 0.792 MG |
| Vitamin B6 | 0.336 MG | 0.139 MG |
| Folate | 11 UG | 23 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Beef has signficantly more calcium than yellow corn - beef has 35mg of calcium per 100 grams and yellow corn has 3mg of calcium.
iron
Beef is a great source of iron and it has 400% more iron than yellow corn - beef has 2.3mg of iron per 100 grams and yellow corn has 0.45mg of iron.
potassium
Both beef and yellow corn are high in potassium. Beef has 26% more potassium than yellow corn - beef has 275mg of potassium per 100 grams and yellow corn has 218mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, beef has more alpha linoleic acid (ALA) than yellow corn per 100 grams.
| Beef | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.018 G |
| Total | 0.056 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, both beef and yellow corn contain significant amounts of linoleic acid.
| Beef | Yellow Corn | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.39 G | 0.586 G |
| Total | 0.402 G | 0.586 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Cooked Beef g
()
|
Daily Values (%) |
Cooked Yellow Corn g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does beef or yellow corn contain more calories in 100 grams?Beef is high in calories and yellow corn has 70% less calories than beef - beef has 277 calories in 100g and yellow corn has 96 calories.
Is beef or yellow corn better for protein?
Beef is a fantastic source of protein and it has 640% more protein than yellow corn - beef has 25.4g of protein per 100 grams and yellow corn has 3.4g of protein.
Does yellow corn or beef have more carbohydrates?
By weight, beef has fewer carbohydrates than yellow corn - yellow corn has 21g of carbs for 100g and beef has no carbs..
Does beef or yellow corn contain more potassium?
Both beef and yellow corn are high in potassium. Beef has 30% more potassium than yellow corn - beef has 275mg of potassium in 100 grams and yellow corn has 218mg of potassium.