Flour vs. Yellow Corn
Nutrition comparison of Flour 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
flour
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flour and yellow corn:
- Both flour and yellow corn are high in dietary fiber.
- Flour has 15.8 times less sugar than yellow corn.
- Flour is a great source of protein.
- Yellow corn has more Vitamin B6.
- Yellow corn is a great source of potassium.
USDA sources for nutritional information: Flour (Wheat flour, white, all-purpose, unenriched) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flour is high in calories and yellow corn has 74% less calories than flour - flour has 364 calories per 100 grams and yellow corn has 96 calories.
For macronutrient ratios, flour is heavier in carbs, lighter in fat and similar to yellow corn for protein. Flour has a macronutrient ratio of 12:86:2 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flour | Yellow Corn | |
|---|---|---|
| Protein | 12% | 12% |
| Carbohydrates | 86% | 76% |
| Fat | 2% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Flour is high in carbohydrates and yellow corn has 73% less carbohydrates than flour - flour has 76.3g of total carbs per 100 grams and yellow corn has 21g of carbohydrates.
dietary fiber
Both flour and yellow corn are high in dietary fiber. Flour has 13% more dietary fiber than yellow corn - flour has 2.7g of dietary fiber per 100 grams and yellow corn has 2.4g of dietary fiber.
sugar
Flour has 15.8 times less sugar than yellow corn - flour has 0.27g of sugar per 100 grams and yellow corn has 4.5g of sugar.
Protein
protein
Flour is a great source of protein and it has 203% more protein than yellow corn - flour has 10.3g of protein per 100 grams and yellow corn has 3.4g of protein.
Fat
saturated fat
Both flour and yellow corn are low in saturated fat - flour has 0.16g of saturated fat per 100 grams and yellow corn has 0.2g of saturated fat.
Vitamins
Vitamin C
Yellow corn has more Vitamin C than flour - yellow corn has 5.5mg of Vitamin C per 100 grams and flour does not contain significant amounts.
Vitamin A
Yellow corn has more Vitamin A than flour - yellow corn has 13ug of Vitamin A per 100 grams and flour does not contain significant amounts.
Vitamin E
Flour and yellow corn contain similar amounts of Vitamin E - flour has 0.06mg of Vitamin E per 100 grams and yellow corn has 0.09mg of Vitamin E.
Vitamin K
Flour and yellow corn contain similar amounts of Vitamin K - flour has 0.3ug of Vitamin K per 100 grams and yellow corn has 0.4ug of Vitamin K.
The B Vitamins
Yellow corn has more Vitamin B6. Both flour and yellow corn contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and folate.
| Flour | Yellow Corn | |
|---|---|---|
| Thiamin | 0.12 MG | 0.093 MG |
| Riboflavin | 0.04 MG | 0.057 MG |
| Niacin | 1.25 MG | 1.683 MG |
| Pantothenic acid | 0.438 MG | 0.792 MG |
| Vitamin B6 | 0.044 MG | 0.139 MG |
| Folate | 26 UG | 23 UG |
Minerals
calcium
Flour has 400% more calcium than yellow corn - flour has 15mg of calcium per 100 grams and yellow corn has 3mg of calcium.
iron
Flour has 160% more iron than yellow corn - flour has 1.2mg of iron per 100 grams and yellow corn has 0.45mg of iron.
potassium
Yellow corn is a great source of potassium and it has 104% more potassium than flour - flour has 107mg of potassium per 100 grams and yellow corn has 218mg 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,
| Flour | Yellow Corn | |
|---|---|---|
| lutein + zeaxanthin | 18 UG | 906 UG |
| beta-carotene | ~ | 66 UG |
| alpha-carotene | ~ | 23 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both flour and yellow corn contain significant amounts of alpha linoleic acid (ALA).
| Flour | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.018 G |
| Total | 0.022 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, both flour and yellow corn contain significant amounts of linoleic acid.
| Flour | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.391 G | 0.586 G |
| Total | 0.391 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: Flour (Wheat flour, white, all-purpose, unenriched) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Flour 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 flour or yellow corn contain more calories in 100 grams?Flour is high in calories and yellow corn has 70% less calories than flour - flour has 364 calories in 100g and yellow corn has 96 calories.
Does flour or yellow corn have more carbohydrates?
By weight, flour is high in carbohydrates and yellow corn has 70% fewer carbohydrates than flour - flour has 76.3g of carbs for 100g and yellow corn has 21g of carbohydrates.