Nectarine vs. Yellow Corn
Nutrition comparison of Nectarine 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
nectarine
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nectarine and yellow corn:
- Both nectarine and yellow corn are high in potassium.
- Nectarine has 54% less calories than yellow corn.
- Nectarine has more beta-carotene than yellow corn, however, yellow corn contains more lutein + zeaxanthin and alpha-carotene than nectarine.
- Yellow corn has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
- Yellow corn is a great source of dietary fiber.
USDA sources for nutritional information: Nectarine (Nectarines, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nectarine has 54% less calories than yellow corn - nectarine has 44 calories per 100 grams and yellow corn has 96 calories.
For macronutrient ratios, nectarine is heavier in carbs, lighter in fat and similar to yellow corn for protein. Nectarine has a macronutrient ratio of 9:85:6 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nectarine | Yellow Corn | |
|---|---|---|
| Protein | 9% | 12% |
| Carbohydrates | 85% | 76% |
| Fat | 6% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Nectarine has 50% less carbohydrates than yellow corn - nectarine has 10.6g of total carbs per 100 grams and yellow corn has 21g of carbohydrates.
dietary fiber
Yellow corn is a great source of dietary fiber and it has 41% more dietary fiber than nectarine - nectarine has 1.7g of dietary fiber per 100 grams and yellow corn has 2.4g of dietary fiber.
sugar
Nectarine and yellow corn contain similar amounts of sugar - nectarine has 7.9g of sugar per 100 grams and yellow corn has 4.5g of sugar.
Protein
protein
Yellow corn has 222% more protein than nectarine - nectarine has 1.1g of protein per 100 grams and yellow corn has 3.4g of protein.
Fat
saturated fat
Both nectarine and yellow corn are low in saturated fat - nectarine has 0.03g of saturated fat per 100 grams and yellow corn has 0.2g of saturated fat.
Vitamins
Vitamin C
Nectarine and yellow corn contain similar amounts of Vitamin C - nectarine has 5.4mg of Vitamin C per 100 grams and yellow corn has 5.5mg of Vitamin C.
Vitamin A
Nectarine and yellow corn contain similar amounts of Vitamin A - nectarine has 17ug of Vitamin A per 100 grams and yellow corn has 13ug of Vitamin A.
Vitamin E
Nectarine and yellow corn contain similar amounts of Vitamin E - nectarine has 0.77mg of Vitamin E per 100 grams and yellow corn has 0.09mg of Vitamin E.
Vitamin K
Nectarine and yellow corn contain similar amounts of Vitamin K - nectarine has 2.2ug of Vitamin K per 100 grams and yellow corn has 0.4ug of Vitamin K.
The B Vitamins
Yellow corn has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both nectarine and yellow corn contain significant amounts of niacin.
| Nectarine | Yellow Corn | |
|---|---|---|
| Thiamin | 0.034 MG | 0.093 MG |
| Riboflavin | 0.027 MG | 0.057 MG |
| Niacin | 1.125 MG | 1.683 MG |
| Pantothenic acid | 0.185 MG | 0.792 MG |
| Vitamin B6 | 0.025 MG | 0.139 MG |
| Folate | 5 UG | 23 UG |
Minerals
calcium
Nectarine and yellow corn contain similar amounts of calcium - nectarine has 6mg of calcium per 100 grams and yellow corn has 3mg of calcium.
iron
Nectarine and yellow corn contain similar amounts of iron - nectarine has 0.28mg of iron per 100 grams and yellow corn has 0.45mg of iron.
potassium
Both nectarine and yellow corn are high in potassium. Nectarine is very similar to nectarine for potassium - nectarine has 201mg 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, nectarine has more beta-carotene than yellow corn per 100 grams, however, yellow corn contains more lutein + zeaxanthin and alpha-carotene than nectarine per 100 grams.
| Nectarine | Yellow Corn | |
|---|---|---|
| beta-carotene | 150 UG | 66 UG |
| lutein + zeaxanthin | 130 UG | 906 UG |
| alpha-carotene | ~ | 23 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, yellow corn has more alpha linoleic acid (ALA) than nectarine per 100 grams.
| Nectarine | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.002 G | 0.018 G |
| Total | 0.002 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than nectarine per 100 grams.
| Nectarine | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.111 G | 0.586 G |
| Total | 0.111 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: Nectarine (Nectarines, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Nectarine g
()
|
Daily Values (%) |
Cooked Yellow Corn g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
|
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 nectarine or yellow corn contain more calories in 100 grams?Nectarine has 50% less calories than yellow corn - nectarine has 44 calories in 100g and yellow corn has 96 calories.
Does nectarine or yellow corn have more carbohydrates?
By weight, nectarine has 50% fewer carbohydrates than yellow corn - nectarine has 10.6g of carbs for 100g and yellow corn has 21g of carbohydrates.
Does nectarine or yellow corn contain more potassium?
Both nectarine and yellow corn are high in potassium. Nectarine is very similar to nectarine for potassium - nectarine has 201mg of potassium in 100 grams and yellow corn has 218mg of potassium.