Avocado vs. Yellow Corn

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

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

  • Both yellow corn and avocado are high in dietary fiber and potassium.
  • Avocado has 14.1 times less sugar than yellow corn.
  • Avocado has 59% less carbohydrates than yellow corn.
  • Avocado has more riboflavin and folate.
  • Yellow corn has 9.7 times less saturated fat than avocado.
Detailed nutritional comparison of avocado 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: Avocado (Avocados, raw, California) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Avocado src
Image of Yellow Corn src

Calories and Carbs

calories

Avocado is high in calories and yellow corn has 43% less calories than avocado - yellow corn has 96 calories per 100 grams and avocado has 167 calories.

For macronutrient ratios, avocado is lighter in protein, much lighter in carbs and much heavier in fat compared to yellow corn per calorie. Avocado has a macronutrient ratio of 4:19:77 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Avocado Yellow Corn
Protein 4% 12%
Carbohydrates 19% 76%
Fat 77% 12%
Alcohol ~ ~

carbohydrates

Avocado has 59% less carbohydrates than yellow corn - yellow corn has 21g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.

dietary fiber

Both yellow corn and avocado are high in dietary fiber. Avocado has 183% more dietary fiber than yellow corn - yellow corn has 2.4g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.

sugar

Avocado has 14.1 times less sugar than yellow corn - yellow corn has 4.5g of sugar per 100 grams and avocado has 0.3g of sugar.



Protein

protein

Yellow corn and avocado contain similar amounts of protein - yellow corn has 3.4g of protein per 100 grams and avocado has 2g of protein.

Fat

saturated fat

Yellow corn has 9.7 times less saturated fat than avocado - yellow corn has 0.2g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.

Vitamins

Vitamin C

Avocado has 60% more Vitamin C than yellow corn - yellow corn has 5.5mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.

Vitamin A

Yellow corn and avocado contain similar amounts of Vitamin A - yellow corn has 13ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.

Vitamin E

Avocado has 20 times more Vitamin E than yellow corn - yellow corn has 0.09mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.

Vitamin K

Avocado has 51 times more Vitamin K than yellow corn - yellow corn has 0.4ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.

The B Vitamins

Avocado has more riboflavin and folate. Both avocado and yellow corn contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.

Avocado Yellow Corn
Thiamin 0.075 MG 0.093 MG
Riboflavin 0.143 MG 0.057 MG
Niacin 1.912 MG 1.683 MG
Pantothenic acid 1.463 MG 0.792 MG
Vitamin B6 0.287 MG 0.139 MG
Folate 89 UG 23 UG

Minerals

calcium

Avocado has 333% more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and avocado has 13mg of calcium.

iron

Yellow corn and avocado contain similar amounts of iron - yellow corn has 0.45mg of iron per 100 grams and avocado has 0.61mg of iron.

potassium

Both yellow corn and avocado are high in potassium. Avocado has 133% more potassium than yellow corn - yellow corn has 218mg of potassium per 100 grams and avocado has 507mg 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, both avocado and yellow corn contain significant amounts of beta-carotene and alpha-carotene.

Avocado Yellow Corn
beta-carotene 63 UG 66 UG
alpha-carotene 24 UG 23 UG
lutein + zeaxanthin 271 UG 906 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than yellow corn per 100 grams.

Avocado Yellow Corn
alpha linoleic acid 0.125 G 0.018 G
Total 0.125 G 0.018 G

omega 6s

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

Avocado Yellow Corn
linoleic acid 1.674 G 0.586 G
other omega 6 0.015 G ~
Total 1.689 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: Avocado (Avocados, raw, California) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .

Avocado g

()
Daily Values (%)

Cooked Yellow Corn g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


Compare Food