Banana vs. Yellow Corn
Nutrition comparison of Banana 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
banana
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and yellow corn:
- Both yellow corn and banana are high in dietary fiber and potassium.
- Yellow corn has 63% less sugar than banana.
- Yellow corn has more thiamin, niacin and pantothenic acid, however, banana contains more Vitamin B6.
USDA sources for nutritional information: Banana (Bananas, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Yellow corn and banana contain similar amounts of calories - yellow corn has 96 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is lighter in protein, heavier in carbs and lighter in fat compared to yellow corn per calorie. Banana has a macronutrient ratio of 5:93:3 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Yellow Corn | |
|---|---|---|
| Protein | 5% | 12% |
| Carbohydrates | 93% | 76% |
| Fat | 3% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Yellow corn and banana contain similar amounts of carbs - yellow corn has 21g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Both yellow corn and banana are high in dietary fiber. Yellow corn is very similar to yellow corn for dietary fiber - yellow corn has 2.4g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Yellow corn has 63% less sugar than banana - yellow corn has 4.5g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Yellow corn has 213% more protein than banana - yellow corn has 3.4g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Both yellow corn and banana are low in saturated fat - yellow corn has 0.2g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Banana has 58% more Vitamin C than yellow corn - yellow corn has 5.5mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Yellow corn and banana contain similar amounts of Vitamin A - yellow corn has 13ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Vitamin E
Yellow corn and banana contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Yellow corn and banana contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Yellow corn has more thiamin, niacin and pantothenic acid, however, banana contains more Vitamin B6. Both banana and yellow corn contain significant amounts of riboflavin and folate.
| Banana | Yellow Corn | |
|---|---|---|
| Thiamin | 0.031 MG | 0.093 MG |
| Riboflavin | 0.073 MG | 0.057 MG |
| Niacin | 0.665 MG | 1.683 MG |
| Pantothenic acid | 0.334 MG | 0.792 MG |
| Vitamin B6 | 0.367 MG | 0.139 MG |
| Folate | 20 UG | 23 UG |
Minerals
calcium
Yellow corn and banana contain similar amounts of calcium - yellow corn has 3mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Yellow corn and banana contain similar amounts of iron - yellow corn has 0.45mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Both yellow corn and banana are high in potassium. Banana has 64% more potassium than yellow corn - yellow corn has 218mg of potassium per 100 grams and banana has 358mg 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 banana and yellow corn contain significant amounts of alpha-carotene.
| Banana | Yellow Corn | |
|---|---|---|
| beta-carotene | 26 UG | 66 UG |
| alpha-carotene | 25 UG | 23 UG |
| lutein + zeaxanthin | 22 UG | 906 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both banana and yellow corn contain significant amounts of alpha linoleic acid (ALA).
| Banana | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.018 G |
| Total | 0.027 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than banana per 100 grams.
| Banana | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.046 G | 0.586 G |
| Total | 0.046 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: Banana (Bananas, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Banana 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 banana contain more calories in 100 grams?Yellow corn and banana contain similar amounts of calories - yellow corn has 96 calories in 100g and banana has 89 calories.
Does yellow corn or banana have more carbohydrates?
By weight, yellow corn and banana contain similar amounts of carbs - yellow corn has 21g of carbs for 100g and banana has 22.8g of carbohydrates.
Does yellow corn or banana contain more potassium?
Both yellow corn and banana are high in potassium. Banana has 60% more potassium than yellow corn - yellow corn has 218mg of potassium in 100 grams and banana has 358mg of potassium.