Cheese vs. Yellow Corn
Nutrition comparison of Cheese 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
cheese
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and yellow corn:
- Cheese has 160.3 times less carbohydrates than yellow corn.
- Cheese is an excellent source of Vitamin A, calcium and protein.
- Yellow corn has more thiamin, niacin, pantothenic acid and Vitamin B6, however, cheese contains more riboflavin and Vitamin B12.
- Yellow corn is a great source of dietary fiber and potassium.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cheese is high in calories and yellow corn has 75% less calories than cheese - yellow corn has 96 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to yellow corn per calorie. Cheese has a macronutrient ratio of 25:0:75 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Yellow Corn | |
|---|---|---|
| Protein | 25% | 12% |
| Carbohydrates | ~ | 76% |
| Fat | 75% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Cheese has 160.3 times less carbohydrates than yellow corn - yellow corn has 21g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.
dietary fiber
Yellow corn is a great source of dietary fiber and it has more dietary fiber than cheese - yellow corn has 2.4g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
Cheese has less sugar than yellow corn - yellow corn has 4.5g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Cheese is an excellent source of protein and it has 590% more protein than yellow corn - yellow corn has 3.4g of protein per 100 grams and cheese has 23.5g of protein.
Fat
saturated fat
Cheese is high in saturated fat and yellow corn has 99% less saturated fat than cheese - yellow corn has 0.2g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
cholesterol
Yellow corn has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and yellow corn does not contain significant amounts.
Vitamins
Vitamin C
Yellow corn has more Vitamin C than cheese - yellow corn has 5.5mg of Vitamin C per 100 grams and cheese does not contain significant amounts.
Vitamin A
Cheese is an excellent source of Vitamin A and it has 12 times more Vitamin A than yellow corn - yellow corn has 13ug of Vitamin A per 100 grams and cheese has 174ug of Vitamin A.
Vitamin D
Cheese has more Vitamin D than yellow corn - cheese has 21iu of Vitamin D per 100 grams and yellow corn does not contain significant amounts.
Vitamin E
Yellow corn and cheese contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.
Vitamin K
Yellow corn and cheese contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and cheese has 2.5ug of Vitamin K.
The B Vitamins
Yellow corn has more thiamin, niacin, pantothenic acid and Vitamin B6, however, cheese contains more riboflavin and Vitamin B12. Both cheese and yellow corn contain significant amounts of folate.
| Cheese | Yellow Corn | |
|---|---|---|
| Thiamin | 0.023 MG | 0.093 MG |
| Riboflavin | 0.318 MG | 0.057 MG |
| Niacin | 0.114 MG | 1.683 MG |
| Pantothenic acid | 0.249 MG | 0.792 MG |
| Vitamin B6 | 0.061 MG | 0.139 MG |
| Folate | 13 UG | 23 UG |
| Vitamin B12 | 1.23 UG | ~ |
Minerals
calcium
Cheese is an excellent source of calcium and it has 218 times more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and cheese has 659mg of calcium.
iron
Yellow corn and cheese contain similar amounts of iron - yellow corn has 0.45mg of iron per 100 grams and cheese has 0.59mg of iron.
potassium
Yellow corn is a great source of potassium and it has 156% more potassium than cheese - yellow corn has 218mg of potassium per 100 grams and cheese has 85mg 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 cheese and yellow corn contain significant amounts of beta-carotene.
| Cheese | Yellow Corn | |
|---|---|---|
| beta-carotene | 56 UG | 66 UG |
| alpha-carotene | ~ | 23 UG |
| lutein + zeaxanthin | ~ | 906 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than yellow corn per 100 grams.
| Cheese | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.018 G |
| Total | 0.332 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, both cheese and yellow corn contain significant amounts of linoleic acid.
| Cheese | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.532 G | 0.586 G |
| Total | 0.532 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: Cheese (Cheese, Mexican blend) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Cheese 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 cheese contain more calories in 100 grams?Cheese is high in calories and yellow corn has 80% less calories than cheese - yellow corn has 96 calories in 100g and cheese has 384 calories.
Does yellow corn or cheese have more carbohydrates?
By weight, cheese has 160.3 times fewer carbohydrates than yellow corn - yellow corn has 21g of carbs for 100g and cheese has 0.13g of carbohydrates.
Does yellow corn or cheese contain more calcium?
Cheese is a rich source of calcium and it has 218 times more calcium than yellow corn - yellow corn has 3mg of calcium in 100 grams and cheese has 659mg of calcium.