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.
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.
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 % |
|
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 avocado contain more calories in 100 grams?Avocado is high in calories and yellow corn has 40% less calories than avocado - yellow corn has 96 calories in 100g and avocado has 167 calories.
Does yellow corn or avocado have more carbohydrates?
By weight, avocado has 60% fewer carbohydrates than yellow corn - yellow corn has 21g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does yellow corn or avocado contain more potassium?
Both yellow corn and avocado are high in potassium. Avocado has 130% more potassium than yellow corn - yellow corn has 218mg of potassium in 100 grams and avocado has 507mg of potassium.