Raisins vs. Yellow Corn
Nutrition comparison of Raisins 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
raisins
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and yellow corn:
- Both raisins and yellow corn are high in dietary fiber and potassium.
- Raisin has more riboflavin, however, yellow corn contains more pantothenic acid and folate.
- Raisin is a great source of iron.
USDA sources for nutritional information: Raisins (Raisins, seeded) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raisin is high in calories and yellow corn has 68% less calories than raisin - raisin has 296 calories per 100 grams and yellow corn has 96 calories.
For macronutrient ratios, raisins is lighter in protein, heavier in carbs and lighter in fat compared to yellow corn per calorie. Raisins has a macronutrient ratio of 3:95:2 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Yellow Corn | |
|---|---|---|
| Protein | 3% | 12% |
| Carbohydrates | 95% | 76% |
| Fat | 2% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and yellow corn has 73% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and yellow corn has 21g of carbohydrates.
dietary fiber
Both raisins and yellow corn are high in dietary fiber. Raisin has 183% more dietary fiber than yellow corn - raisin has 6.8g of dietary fiber per 100 grams and yellow corn has 2.4g of dietary fiber.
sugar
Raisin has less sugar than yellow corn - yellow corn has 4.5g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Raisins and yellow corn contain similar amounts of protein - raisin has 2.5g of protein per 100 grams and yellow corn has 3.4g of protein.
Fat
saturated fat
Both raisins and yellow corn are low in saturated fat - raisin has 0.18g of saturated fat per 100 grams and yellow corn has 0.2g of saturated fat.
Vitamins
Vitamin C
Raisins and yellow corn contain similar amounts of Vitamin C - raisin has 5.4mg of Vitamin C per 100 grams and yellow corn has 5.5mg of Vitamin C.
Vitamin A
Yellow corn has more Vitamin A than raisin - yellow corn has 13ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Yellow corn and raisins contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Yellow corn and raisins contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Raisin has more riboflavin, however, yellow corn contains more pantothenic acid and folate. Both raisins and yellow corn contain significant amounts of thiamin, niacin and Vitamin B6.
| Raisins | Yellow Corn | |
|---|---|---|
| Thiamin | 0.112 MG | 0.093 MG |
| Riboflavin | 0.182 MG | 0.057 MG |
| Niacin | 1.114 MG | 1.683 MG |
| Pantothenic acid | 0.045 MG | 0.792 MG |
| Vitamin B6 | 0.188 MG | 0.139 MG |
| Folate | 3 UG | 23 UG |
Minerals
calcium
Raisin has 833% more calcium than yellow corn - raisin has 28mg of calcium per 100 grams and yellow corn has 3mg of calcium.
iron
Raisin is a great source of iron and it has 476% more iron than yellow corn - raisin has 2.6mg of iron per 100 grams and yellow corn has 0.45mg of iron.
potassium
Both raisins and yellow corn are high in potassium. Raisin has 278% more potassium than yellow corn - raisin has 825mg of potassium per 100 grams and yellow corn has 218mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raisin has more alpha linoleic acid (ALA) than yellow corn per 100 grams.
| Raisins | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.018 G |
| Total | 0.037 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than raisin per 100 grams.
| Raisins | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.122 G | 0.586 G |
| Total | 0.122 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: Raisins (Raisins, seeded) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Raisins g
()
|
Daily Values (%) |
Cooked Yellow Corn g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does raisins or yellow corn contain more calories in 100 grams?Raisin is high in calories and yellow corn has 70% less calories than raisin - raisin has 296 calories in 100g and yellow corn has 96 calories.
Does raisins or yellow corn have more carbohydrates?
By weight, raisin is high in carbohydrates and yellow corn has 70% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and yellow corn has 21g of carbohydrates.
Does raisins or yellow corn contain more potassium?
Both raisins and yellow corn are high in potassium. Raisin has 280% more potassium than yellow corn - raisin has 825mg of potassium in 100 grams and yellow corn has 218mg of potassium.