Whole Wheat Bread vs. Yellow Corn
Nutrition comparison of Whole Wheat Bread 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
whole wheat bread
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and yellow corn:
- Both whole wheat bread and yellow corn are high in dietary fiber and potassium.
- Whole wheat bread has more thiamin, riboflavin, niacin and folate, however, yellow corn contains more pantothenic acid.
- Whole wheat bread is a great source of iron.
- Whole wheat bread is an excellent source of calcium and protein.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat bread is high in calories and yellow corn has 64% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and yellow corn has 96 calories.
| Whole Wheat Bread | Yellow Corn | |
|---|---|---|
| Protein | 20% | 12% |
| Carbohydrates | 65% | 76% |
| Fat | 14% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and yellow corn has 52% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and yellow corn has 21g of carbohydrates.
dietary fiber
Both whole wheat bread and yellow corn are high in dietary fiber. Whole wheat bread has 208% more dietary fiber than yellow corn - whole wheat bread has 7.4g of dietary fiber per 100 grams and yellow corn has 2.4g of dietary fiber.
sugar
Whole wheat bread and yellow corn contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and yellow corn has 4.5g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 292% more protein than yellow corn - whole wheat bread has 13.4g of protein per 100 grams and yellow corn has 3.4g of protein.
Fat
saturated fat
Both whole wheat bread and yellow corn are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and yellow corn has 0.2g of saturated fat.
Vitamins
Vitamin C
Yellow corn has 54 times more Vitamin C than whole wheat bread - whole wheat bread has 0.1mg of Vitamin C per 100 grams and yellow corn has 5.5mg of Vitamin C.
Vitamin A
Yellow corn has more Vitamin A than whole wheat bread - yellow corn has 13ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and yellow corn contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and yellow corn has 0.09mg of Vitamin E.
Vitamin K
Whole wheat bread and yellow corn contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and yellow corn has 0.4ug of Vitamin K.
The B Vitamins
Whole wheat bread has more thiamin, riboflavin, niacin and folate, however, yellow corn contains more pantothenic acid. Both whole wheat bread and yellow corn contain significant amounts of Vitamin B6.
| Whole Wheat Bread | Yellow Corn | |
|---|---|---|
| Thiamin | 0.279 MG | 0.093 MG |
| Riboflavin | 0.131 MG | 0.057 MG |
| Niacin | 4.042 MG | 1.683 MG |
| Pantothenic acid | 0.336 MG | 0.792 MG |
| Vitamin B6 | 0.263 MG | 0.139 MG |
| Folate | 75 UG | 23 UG |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 33 times more calcium than yellow corn - whole wheat bread has 103mg of calcium per 100 grams and yellow corn has 3mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 456% more iron than yellow corn - whole wheat bread has 2.5mg of iron per 100 grams and yellow corn has 0.45mg of iron.
potassium
Both whole wheat bread and yellow corn are high in potassium. Whole wheat bread has a little more potassium (6%) than yellow corn by weight - whole wheat bread has 230mg 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,
| Whole Wheat Bread | Yellow Corn | |
|---|---|---|
| beta-carotene | 1 UG | 66 UG |
| lutein + zeaxanthin | 94 UG | 906 UG |
| alpha-carotene | ~ | 23 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than yellow corn per 100 grams.
| Whole Wheat Bread | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.018 G |
| Total | 0.205 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than yellow corn per 100 grams.
| Whole Wheat Bread | Yellow Corn | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 0.586 G |
| Total | 1.669 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Whole Wheat Bread 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
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 % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
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 whole wheat bread or yellow corn contain more calories in 100 grams?Whole wheat bread is high in calories and yellow corn has 60% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and yellow corn has 96 calories.
Does whole wheat bread or yellow corn have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and yellow corn has 50% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and yellow corn has 21g of carbohydrates.
Does whole wheat bread or yellow corn contain more calcium?
Whole wheat bread is a rich source of calcium and it has 33 times more calcium than yellow corn - whole wheat bread has 103mg of calcium in 100 grams and yellow corn has 3mg of calcium.
Does whole wheat bread or yellow corn contain more potassium?
Both whole wheat bread and yellow corn are high in potassium. Whole wheat bread has a little more potassium ( 10%) than yellow corn by weight - whole wheat bread has 230mg of potassium in 100 grams and yellow corn has 218mg of potassium.