Blueberry vs. Yellow Corn

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

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

  • Both yellow corn and blueberry are high in dietary fiber.
  • Yellow corn has 54% less sugar than blueberry.
  • Yellow corn has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Yellow corn is a great source of potassium.
Detailed nutritional comparison of blueberry 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: Blueberry (Blueberries, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Blueberry src
Image of Yellow Corn src

Calories and Carbs

calories

Blueberry has 41% less calories than yellow corn - yellow corn has 96 calories per 100 grams and blueberry has 57 calories.

For macronutrient ratios, blueberry is lighter in protein, heavier in carbs and lighter in fat compared to yellow corn per calorie. Blueberry has a macronutrient ratio of 5:91:5 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Blueberry Yellow Corn
Protein 5% 12%
Carbohydrates 91% 76%
Fat 5% 12%
Alcohol ~ ~

carbohydrates

Blueberry has 31% less carbohydrates than yellow corn - yellow corn has 21g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.

dietary fiber

Both yellow corn and blueberry are high in dietary fiber. is very similar to yellow corn for dietary fiber - yellow corn has 2.4g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.

sugar

Yellow corn has 54% less sugar than blueberry - yellow corn has 4.5g of sugar per 100 grams and blueberry has 10g of sugar.

Protein

protein

Yellow corn has 361% more protein than blueberry - yellow corn has 3.4g of protein per 100 grams and blueberry has 0.74g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Blueberry has 76% more Vitamin C than yellow corn - yellow corn has 5.5mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.

Vitamin A

Yellow corn and blueberry contain similar amounts of Vitamin A - yellow corn has 13ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.

Vitamin E

Yellow corn and blueberry contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.

Vitamin K

Yellow corn and blueberry contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.

The B Vitamins

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

Blueberry Yellow Corn
Thiamin 0.037 MG 0.093 MG
Riboflavin 0.041 MG 0.057 MG
Niacin 0.418 MG 1.683 MG
Pantothenic acid 0.124 MG 0.792 MG
Vitamin B6 0.052 MG 0.139 MG
Folate 6 UG 23 UG

Minerals

calcium

Yellow corn and blueberry contain similar amounts of calcium - yellow corn has 3mg of calcium per 100 grams and blueberry has 6mg of calcium.

iron

Yellow corn and blueberry contain similar amounts of iron - yellow corn has 0.45mg of iron per 100 grams and blueberry has 0.28mg of iron.

potassium

Yellow corn is a great source of potassium and it has 183% more potassium than blueberry - yellow corn has 218mg of potassium per 100 grams and blueberry has 77mg 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,

Blueberry Yellow Corn
beta-carotene 32 UG 66 UG
lutein + zeaxanthin 80 UG 906 UG
alpha-carotene ~ 23 UG

Omega-3 and Omega-6

omega 3s

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

Blueberry Yellow Corn
alpha linoleic acid 0.058 G 0.018 G
Total 0.058 G 0.018 G

omega 6s

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

Blueberry Yellow Corn
linoleic acid 0.088 G 0.586 G
Total 0.088 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: Blueberry (Blueberries, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .

Blueberry g

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FAQ

Does yellow corn or blueberry contain more calories in 100 grams?
Blueberry has 40% less calories than yellow corn - yellow corn has 96 calories in 100g and blueberry has 57 calories.

Does yellow corn or blueberry have more carbohydrates?
By weight, blueberry has 30% fewer carbohydrates than yellow corn - yellow corn has 21g of carbs for 100g and blueberry has 14.5g of carbohydrates.