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.
Detailed nutritional comparison of flour 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: 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.


Image of Flour src
Image of Yellow Corn src

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 12:86:3 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 3% 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 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 Flour or Yellow Corn .

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) .

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G Water G
G Starch G
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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.