Peanut Butter vs. Yellow Corn
Nutrition comparison of Peanut Butter 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
peanut butter
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut butter and yellow corn:
- Both yellow corn and peanut butter are high in dietary fiber and potassium.
- Peanut butter has more niacin, Vitamin B6 and folate.
- Peanut butter has signficantly more Vitamin E than yellow corn.
- Peanut butter has signficantly more iron than yellow corn.
- Peanut butter is a great source of calcium.
- Peanut butter is an excellent source of protein.
USDA sources for nutritional information: Peanut Butter (Peanut butter, chunk style, with salt) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut butter is high in calories and yellow corn has 84% less calories than peanut butter - yellow corn has 96 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, peanut butter is much lighter in carbs, much heavier in fat and similar to yellow corn for protein. Peanut butter has a macronutrient ratio of 15:14:71 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Butter | Yellow Corn | |
|---|---|---|
| Protein | 15% | 12% |
| Carbohydrates | 14% | 76% |
| Fat | 71% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Yellow corn and peanut butter contain similar amounts of carbs - yellow corn has 21g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
dietary fiber
Both yellow corn and peanut butter are high in dietary fiber. Peanut butter has 233% more dietary fiber than yellow corn - yellow corn has 2.4g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Yellow corn and peanut butter contain similar amounts of sugar - yellow corn has 4.5g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Peanut butter is an excellent source of protein and it has 606% more protein than yellow corn - yellow corn has 3.4g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and yellow corn has 97% less saturated fat than peanut butter - yellow corn has 0.2g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin C
Yellow corn has more Vitamin C than peanut butter - yellow corn has 5.5mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin A
Yellow corn has more Vitamin A than peanut butter - yellow corn has 13ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than yellow corn - yellow corn has 0.09mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Yellow corn and peanut butter contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
The B Vitamins
Peanut butter has more niacin, Vitamin B6 and folate. Both peanut butter and yellow corn contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Peanut Butter | Yellow Corn | |
|---|---|---|
| Thiamin | 0.106 MG | 0.093 MG |
| Riboflavin | 0.111 MG | 0.057 MG |
| Niacin | 13.696 MG | 1.683 MG |
| Pantothenic acid | 1.118 MG | 0.792 MG |
| Vitamin B6 | 0.418 MG | 0.139 MG |
| Folate | 92 UG | 23 UG |
Minerals
calcium
Peanut butter 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 peanut butter has 45mg of calcium.
iron
Peanut butter has signficantly more iron than yellow corn - yellow corn has 0.45mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both yellow corn and peanut butter are high in potassium. Peanut butter has 242% more potassium than yellow corn - yellow corn has 218mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, peanut butter has more alpha linoleic acid (ALA) than yellow corn per 100 grams.
| Peanut Butter | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.078 G | 0.018 G |
| Total | 0.078 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than yellow corn per 100 grams.
| Peanut Butter | Yellow Corn | |
|---|---|---|
| other omega 6 | 0.64 G | ~ |
| linoleic acid | 13.854 G | 0.586 G |
| Total | 14.494 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: Peanut Butter (Peanut butter, chunk style, with salt) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Peanut Butter 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 % |
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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 peanut butter contain more calories in 100 grams?Peanut butter is high in calories and yellow corn has 80% less calories than peanut butter - yellow corn has 96 calories in 100g and peanut butter has 589 calories.
Does yellow corn or peanut butter have more carbohydrates?
By weight, yellow corn and peanut butter contain similar amounts of carbs - yellow corn has 21g of carbs for 100g and peanut butter has 21.6g of carbohydrates.
Does yellow corn or peanut butter contain more potassium?
Both yellow corn and peanut butter are high in potassium. Peanut butter has 240% more potassium than yellow corn - yellow corn has 218mg of potassium in 100 grams and peanut butter has 745mg of potassium.