Almonds vs. Yellow Corn
Nutrition comparison of Almonds 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
almonds
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and yellow corn:
- Both yellow corn and almonds are high in dietary fiber and potassium.
- Almond has more thiamin, riboflavin and niacin.
- Almond is an excellent source of Vitamin E, calcium, iron and protein.
- Yellow corn has signficantly less saturated fat than almond.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and yellow corn has 83% less calories than almond - yellow corn has 96 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, almonds is much lighter in carbs, much heavier in fat and similar to yellow corn for protein. Almonds has a macronutrient ratio of 14:14:73 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Yellow Corn | |
|---|---|---|
| Protein | 14% | 12% |
| Carbohydrates | 14% | 76% |
| Fat | 73% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Yellow corn and almonds contain similar amounts of carbs - yellow corn has 21g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both yellow corn and almonds are high in dietary fiber. Almond has 421% more dietary fiber than yellow corn - yellow corn has 2.4g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Yellow corn and almonds contain similar amounts of sugar - yellow corn has 4.5g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 520% more protein than yellow corn - yellow corn has 3.4g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Yellow corn has signficantly less saturated fat than almond - yellow corn has 0.2g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and yellow corn are low in trans fat - almond has 0.02g of trans fat per 100 grams and yellow corn does not contain significant amounts.
Vitamins
Vitamin C
Yellow corn has more Vitamin C than almond - yellow corn has 5.5mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Yellow corn has more Vitamin A than almond - yellow corn has 13ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 283 times more Vitamin E than yellow corn - yellow corn has 0.09mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Yellow corn and almonds contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin and niacin. Both almonds and yellow corn contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Almonds | Yellow Corn | |
|---|---|---|
| Thiamin | 0.205 MG | 0.093 MG |
| Riboflavin | 1.138 MG | 0.057 MG |
| Niacin | 3.618 MG | 1.683 MG |
| Pantothenic acid | 0.471 MG | 0.792 MG |
| Vitamin B6 | 0.137 MG | 0.139 MG |
| Folate | 44 UG | 23 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 88 times more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Almond is an excellent source of iron and it has 724% more iron than yellow corn - yellow corn has 0.45mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both yellow corn and almonds are high in potassium. Almond has 236% more potassium than yellow corn - yellow corn has 218mg of potassium per 100 grams and almond has 733mg 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,
| Almonds | Yellow Corn | |
|---|---|---|
| beta-carotene | 1 UG | 66 UG |
| lutein + zeaxanthin | 1 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 almond per 100 grams.
| Almonds | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.018 G |
| Total | 0.003 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than yellow corn per 100 grams.
| Almonds | Yellow Corn | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 12.324 G | 0.586 G |
| Total | 12.326 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: Almonds (Nuts, almonds) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Almonds 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 yellow corn or almonds contain more calories in 100 grams?Almond is high in calories and yellow corn has 80% less calories than almond - yellow corn has 96 calories in 100g and almond has 579 calories.
Does yellow corn or almonds have more carbohydrates?
By weight, yellow corn and almonds contain similar amounts of carbs - yellow corn has 21g of carbs for 100g and almond has 21.6g of carbohydrates.
Does yellow corn or almonds contain more calcium?
Almond is a rich source of calcium and it has 88 times more calcium than yellow corn - yellow corn has 3mg of calcium in 100 grams and almond has 269mg of calcium.
Does yellow corn or almonds contain more iron?
Almond is an abundant source of iron and it has 720% more iron than yellow corn - yellow corn has 0.45mg of iron in 100 grams and almond has 3.7mg of iron.
Does yellow corn or almonds contain more potassium?
Both yellow corn and almonds are high in potassium. Almond has 240% more potassium than yellow corn - yellow corn has 218mg of potassium in 100 grams and almond has 733mg of potassium.