Beets vs. Yellow Corn

Nutrition comparison of Beets 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 beets versus cooked yellow corn (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in beets and yellow corn:

  • Both beets and yellow corn are high in dietary fiber and potassium.
  • Beet has 54% less carbohydrates than yellow corn.
  • Beet has 55% less calories than yellow corn.
  • Yellow corn has more thiamin, niacin, pantothenic acid and Vitamin B6, however, beet contains more folate.
Detailed nutritional comparison of beets and yellow corn is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Beets (Beets, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Beets src
Image of Yellow Corn src

Calories and Carbs

calories

Beet has 55% less calories than yellow corn - beet has 43 calories per 100 grams and yellow corn has 96 calories.

For macronutrient ratios, beets is heavier in carbs, lighter in fat and similar to yellow corn for protein. Beets has a macronutrient ratio of 14:83:3 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Beets Yellow Corn
Protein 14% 12%
Carbohydrates 83% 76%
Fat 3% 12%
Alcohol ~ ~

carbohydrates

Beet has 54% less carbohydrates than yellow corn - beet has 9.6g of total carbs per 100 grams and yellow corn has 21g of carbohydrates.

dietary fiber

Both beets and yellow corn are high in dietary fiber. Beet has 17% more dietary fiber than yellow corn - beet has 2.8g of dietary fiber per 100 grams and yellow corn has 2.4g of dietary fiber.

sugar

Beets and yellow corn contain similar amounts of sugar - beet has 6.8g of sugar per 100 grams and yellow corn has 4.5g of sugar.

Protein

protein

Yellow corn has 112% more protein than beet - beet has 1.6g of protein per 100 grams and yellow corn has 3.4g of protein.

Fat

saturated fat

Both beets and yellow corn are low in saturated fat - beet has 0.03g of saturated fat per 100 grams and yellow corn has 0.2g of saturated fat.

Vitamins

Vitamin C

Beets and yellow corn contain similar amounts of Vitamin C - beet has 4.9mg of Vitamin C per 100 grams and yellow corn has 5.5mg of Vitamin C.

Vitamin A

Beets and yellow corn contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and yellow corn has 13ug of Vitamin A.

Vitamin E

Beets and yellow corn contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and yellow corn has 0.09mg of Vitamin E.

Vitamin K

Beets and yellow corn contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and yellow corn has 0.4ug of Vitamin K.

The B Vitamins

Yellow corn has more thiamin, niacin, pantothenic acid and Vitamin B6, however, beet contains more folate. Both beets and yellow corn contain significant amounts of riboflavin.

Beets Yellow Corn
Thiamin 0.031 MG 0.093 MG
Riboflavin 0.04 MG 0.057 MG
Niacin 0.334 MG 1.683 MG
Pantothenic acid 0.155 MG 0.792 MG
Vitamin B6 0.067 MG 0.139 MG
Folate 109 UG 23 UG

Minerals

calcium

Beet has 433% more calcium than yellow corn - beet has 16mg of calcium per 100 grams and yellow corn has 3mg of calcium.

iron

Beets and yellow corn contain similar amounts of iron - beet has 0.8mg of iron per 100 grams and yellow corn has 0.45mg of iron.

potassium

Both beets and yellow corn are high in potassium. Beet has 49% more potassium than yellow corn - beet has 325mg of potassium per 100 grams and yellow corn has 218mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Beets Yellow Corn
beta-carotene 20 UG 66 UG
alpha-carotene ~ 23 UG
lutein + zeaxanthin ~ 906 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, yellow corn has more alpha linoleic acid (ALA) than beet per 100 grams.

Beets Yellow Corn
alpha linoleic acid 0.005 G 0.018 G
Total 0.005 G 0.018 G

omega 6s

Comparing omega-6 fatty acids, yellow corn has more linoleic acid than beet per 100 grams.

Beets Yellow Corn
linoleic acid 0.055 G 0.586 G
Total 0.055 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: Beets (Beets, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .

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FAQ

Does beets or yellow corn contain more calories in 100 grams?
Beet has 60% less calories than yellow corn - beet has 43 calories in 100g and yellow corn has 96 calories.

Does beets or yellow corn have more carbohydrates?
By weight, beet has 50% fewer carbohydrates than yellow corn - beet has 9.6g of carbs for 100g and yellow corn has 21g of carbohydrates.

Does beets or yellow corn contain more potassium?
Both beets and yellow corn are high in potassium. Beet has 50% more potassium than yellow corn - beet has 325mg of potassium in 100 grams and yellow corn has 218mg of potassium.

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