Walnut vs. Yellow Corn
Nutrition comparison of Walnut 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
walnut
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and yellow corn:
- Both yellow corn and walnut are high in dietary fiber and potassium.
- Walnut has more thiamin, riboflavin, Vitamin B6 and folate.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium and protein.
USDA sources for nutritional information: Walnut (Nuts, walnuts, english) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and yellow corn has 85% less calories than walnut - yellow corn has 96 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, walnut is much lighter in carbs, much heavier in fat and similar to yellow corn for protein. Walnut has a macronutrient ratio of 9:8:84 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | Yellow Corn | |
|---|---|---|
| Protein | 9% | 12% |
| Carbohydrates | 8% | 76% |
| Fat | 84% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Walnut has 35% less carbohydrates than yellow corn - yellow corn has 21g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Both yellow corn and walnut are high in dietary fiber. Walnut has 179% more dietary fiber than yellow corn - yellow corn has 2.4g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Yellow corn and walnut contain similar amounts of sugar - yellow corn has 4.5g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 347% more protein than yellow corn - yellow corn has 3.4g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and yellow corn has 97% less saturated fat than walnut - yellow corn has 0.2g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Yellow corn has 323% more Vitamin C than walnut - yellow corn has 5.5mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.
Vitamin A
Yellow corn and walnut contain similar amounts of Vitamin A - yellow corn has 13ug of Vitamin A per 100 grams and walnut has 1ug of Vitamin A.
Vitamin E
Yellow corn and walnut contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Yellow corn and walnut contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, riboflavin, Vitamin B6 and folate. Both walnut and yellow corn contain significant amounts of niacin and pantothenic acid.
| Walnut | Yellow Corn | |
|---|---|---|
| Thiamin | 0.341 MG | 0.093 MG |
| Riboflavin | 0.15 MG | 0.057 MG |
| Niacin | 1.125 MG | 1.683 MG |
| Pantothenic acid | 0.57 MG | 0.792 MG |
| Vitamin B6 | 0.537 MG | 0.139 MG |
| Folate | 98 UG | 23 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 31 times more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Walnut is a great source of iron and it has 547% more iron than yellow corn - yellow corn has 0.45mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Both yellow corn and walnut are high in potassium. Walnut has 102% more potassium than yellow corn - yellow corn has 218mg of potassium per 100 grams and walnut has 441mg 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,
| Walnut | Yellow Corn | |
|---|---|---|
| beta-carotene | 12 UG | 66 UG |
| lutein + zeaxanthin | 9 UG | 906 UG |
| alpha-carotene | ~ | 23 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than yellow corn per 100 grams.
| Walnut | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 9.08 G | 0.018 G |
| Total | 9.08 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than yellow corn per 100 grams.
| Walnut | Yellow Corn | |
|---|---|---|
| other omega 6 | 0.063 G | ~ |
| linoleic acid | 38.093 G | 0.586 G |
| Total | 38.156 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: Walnut (Nuts, walnuts, english) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Walnut 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 % |
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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 % |
|
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% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
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 % |
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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% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
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% |
|
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% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
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 % |
|
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 yellow corn or walnut contain more calories in 100 grams?Walnut is high in calories and yellow corn has 90% less calories than walnut - yellow corn has 96 calories in 100g and walnut has 654 calories.
Does yellow corn or walnut have more carbohydrates?
By weight, walnut has 40% fewer carbohydrates than yellow corn - yellow corn has 21g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does yellow corn or walnut contain more calcium?
Walnut is a rich source of calcium and it has 31 times more calcium than yellow corn - yellow corn has 3mg of calcium in 100 grams and walnut has 98mg of calcium.
Does yellow corn or walnut contain more potassium?
Both yellow corn and walnut are high in potassium. Walnut has 100% more potassium than yellow corn - yellow corn has 218mg of potassium in 100 grams and walnut has 441mg of potassium.