Apple vs. Yellow Corn

Nutrition comparison of Apple 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 apple versus cooked yellow corn (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in apple and yellow corn:

  • Both yellow corn and apple are high in dietary fiber.
  • Yellow corn has 56% less sugar than apple.
  • Yellow corn has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Yellow corn is a great source of potassium.
Detailed nutritional comparison of apple and yellow corn is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Apple src
Image of Yellow Corn src

Calories and Carbs

calories

Apple has 46% less calories than yellow corn - yellow corn has 96 calories per 100 grams and apple has 52 calories.

For macronutrient ratios, apple is lighter in protein, heavier in carbs and lighter in fat compared to yellow corn per calorie. Apple has a macronutrient ratio of 2:96:3 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apple Yellow Corn
Protein 2% 12%
Carbohydrates 96% 76%
Fat 3% 12%
Alcohol ~ ~

carbohydrates

Apple has 34% less carbohydrates than yellow corn - yellow corn has 21g of total carbs per 100 grams and apple has 13.8g of carbohydrates.

dietary fiber

Both yellow corn and apple are high in dietary fiber. is very similar to yellow corn for dietary fiber - yellow corn has 2.4g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.

sugar

Yellow corn has 56% less sugar than apple - yellow corn has 4.5g of sugar per 100 grams and apple has 10.4g of sugar.



Protein

protein

Yellow corn has 12 times more protein than apple - yellow corn has 3.4g of protein per 100 grams and apple has 0.26g of protein.

Fat

saturated fat

Both yellow corn and apple are low in saturated fat - yellow corn has 0.2g of saturated fat per 100 grams and apple has 0.03g of saturated fat.

Vitamins

Vitamin C

Yellow corn and apple contain similar amounts of Vitamin C - yellow corn has 5.5mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.

Vitamin A

Yellow corn and apple contain similar amounts of Vitamin A - yellow corn has 13ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.

Vitamin E

Yellow corn and apple contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.

Vitamin K

Yellow corn and apple contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.

The B Vitamins

Yellow corn has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Apple Yellow Corn
Thiamin 0.017 MG 0.093 MG
Riboflavin 0.026 MG 0.057 MG
Niacin 0.091 MG 1.683 MG
Pantothenic acid 0.061 MG 0.792 MG
Vitamin B6 0.041 MG 0.139 MG
Folate 3 UG 23 UG

Minerals

calcium

Yellow corn and apple contain similar amounts of calcium - yellow corn has 3mg of calcium per 100 grams and apple has 6mg of calcium.

iron

Yellow corn and apple contain similar amounts of iron - yellow corn has 0.45mg of iron per 100 grams and apple has 0.12mg of iron.

potassium

Yellow corn is a great source of potassium and it has 104% more potassium than apple - yellow corn has 218mg of potassium per 100 grams and apple has 107mg 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,

Apple Yellow Corn
beta-carotene 27 UG 66 UG
lutein + zeaxanthin 29 UG 906 UG
alpha-carotene ~ 23 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both apple and yellow corn contain significant amounts of alpha linoleic acid (ALA).

Apple Yellow Corn
alpha linoleic acid 0.009 G 0.018 G
Total 0.009 G 0.018 G

omega 6s

Comparing omega-6 fatty acids, yellow corn has more linoleic acid than apple per 100 grams.

Apple Yellow Corn
linoleic acid 0.043 G 0.586 G
Total 0.043 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .

Apple g

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