Broccoli vs. Yellow Corn

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

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

  • Both yellow corn and broccoli are high in dietary fiber and potassium.
  • Broccoli has 65% less calories than yellow corn.
  • Broccoli has 68% less carbohydrates than yellow corn.
  • Broccoli has more riboflavin and folate, however, yellow corn contains more niacin.
  • Broccoli is a great source of Vitamin K and calcium.
  • Broccoli is an excellent source of Vitamin C.
Detailed nutritional comparison of broccoli 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: Broccoli (Broccoli, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Broccoli src
Image of Yellow Corn src

Calories and Carbs

calories

Broccoli has 65% less calories than yellow corn - yellow corn has 96 calories per 100 grams and broccoli has 34 calories.

For macronutrient ratios, broccoli is heavier in protein, lighter in carbs and similar to yellow corn for fat. Broccoli has a macronutrient ratio of 27:64:9 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Broccoli Yellow Corn
Protein 27% 12%
Carbohydrates 64% 76%
Fat 9% 12%
Alcohol ~ ~

carbohydrates

Broccoli has 68% less carbohydrates than yellow corn - yellow corn has 21g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.

dietary fiber

Both yellow corn and broccoli 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 broccoli has 2.6g of dietary fiber.

sugar

Yellow corn and broccoli contain similar amounts of sugar - yellow corn has 4.5g of sugar per 100 grams and broccoli has 1.7g of sugar.

Protein

protein

Yellow corn and broccoli contain similar amounts of protein - yellow corn has 3.4g of protein per 100 grams and broccoli has 2.8g of protein.

Fat

saturated fat

Both yellow corn and broccoli are low in saturated fat - yellow corn has 0.2g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.

Vitamins

Vitamin C

Broccoli is an excellent source of Vitamin C and it has 15 times more Vitamin C than yellow corn - yellow corn has 5.5mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.

Vitamin A

Yellow corn and broccoli contain similar amounts of Vitamin A - yellow corn has 13ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.

Vitamin E

Yellow corn and broccoli contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.

Vitamin K

Broccoli is a great source of Vitamin K and it has 253 times more Vitamin K than yellow corn - yellow corn has 0.4ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.

The B Vitamins

Broccoli has more riboflavin and folate, however, yellow corn contains more niacin. Both broccoli and yellow corn contain significant amounts of thiamin, pantothenic acid and Vitamin B6.

Broccoli Yellow Corn
Thiamin 0.071 MG 0.093 MG
Riboflavin 0.117 MG 0.057 MG
Niacin 0.639 MG 1.683 MG
Pantothenic acid 0.573 MG 0.792 MG
Vitamin B6 0.175 MG 0.139 MG
Folate 63 UG 23 UG

Minerals

calcium

Broccoli is a great source of calcium and it has 14 times more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and broccoli has 47mg of calcium.

iron

Yellow corn and broccoli contain similar amounts of iron - yellow corn has 0.45mg of iron per 100 grams and broccoli has 0.73mg of iron.

potassium

Both yellow corn and broccoli are high in potassium. Broccoli has 45% more potassium than yellow corn - yellow corn has 218mg of potassium per 100 grams and broccoli has 316mg 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 broccoli and yellow corn contain significant amounts of alpha-carotene and lutein + zeaxanthin.

Broccoli Yellow Corn
beta-carotene 361 UG 66 UG
alpha-carotene 25 UG 23 UG
lutein + zeaxanthin 1403 UG 906 UG

Omega-3 and Omega-6

omega 3s

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

Broccoli Yellow Corn
alpha linoleic acid 0.0215 G 0.018 G
Total 0.0215 G 0.018 G

omega 6s

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

Broccoli Yellow Corn
other omega 6 0.006 G ~
linoleic acid 0.049 G 0.586 G
Total 0.055 G 0.586 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Broccoli or Yellow Corn .

Note: The specific food items compared are: Broccoli (Broccoli, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .

Broccoli 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


FAQ

Does yellow corn or broccoli contain more calories in 100 grams?
Broccoli has 70% less calories than yellow corn - yellow corn has 96 calories in 100g and broccoli has 34 calories.

Does yellow corn or broccoli have more carbohydrates?
By weight, broccoli has 70% fewer carbohydrates than yellow corn - yellow corn has 21g of carbs for 100g and broccoli has 6.6g of carbohydrates.

Does yellow corn or broccoli contain more potassium?
Both yellow corn and broccoli are high in potassium. Broccoli has 50% more potassium than yellow corn - yellow corn has 218mg of potassium in 100 grams and broccoli has 316mg of potassium.

Compare Food