Pecan vs. Yellow Corn
Nutrition comparison of Pecan 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
pecan
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pecan and yellow corn:
- Both yellow corn and pecan are high in dietary fiber and potassium.
- Pecan has more thiamin and riboflavin.
- Pecan is a great source of iron and protein.
- Pecan is an excellent source of calcium.
USDA sources for nutritional information: Pecan (Nuts, pecans) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pecan is high in calories and yellow corn has 86% less calories than pecan - yellow corn has 96 calories per 100 grams and pecan has 691 calories.
For macronutrient ratios, pecan is lighter in protein, much lighter in carbs and much heavier in fat compared to yellow corn per calorie. Pecan has a macronutrient ratio of 5:8:88 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pecan | Yellow Corn | |
|---|---|---|
| Protein | 5% | 12% |
| Carbohydrates | 8% | 76% |
| Fat | 88% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Pecan has 34% less carbohydrates than yellow corn - yellow corn has 21g of total carbs per 100 grams and pecan has 13.9g of carbohydrates.
dietary fiber
Both yellow corn and pecan are high in dietary fiber. Pecan has 300% more dietary fiber than yellow corn - yellow corn has 2.4g of dietary fiber per 100 grams and pecan has 9.6g of dietary fiber.
sugar
Yellow corn and pecan contain similar amounts of sugar - yellow corn has 4.5g of sugar per 100 grams and pecan has 4g of sugar.
Protein
protein
Pecan is a great source of protein and it has 169% more protein than yellow corn - yellow corn has 3.4g of protein per 100 grams and pecan has 9.2g of protein.
Fat
saturated fat
Pecan is high in saturated fat and yellow corn has 97% less saturated fat than pecan - yellow corn has 0.2g of saturated fat per 100 grams and pecan has 6.2g of saturated fat.
Vitamins
Vitamin C
Yellow corn has 400% more Vitamin C than pecan - yellow corn has 5.5mg of Vitamin C per 100 grams and pecan has 1.1mg of Vitamin C.
Vitamin A
Yellow corn and pecan contain similar amounts of Vitamin A - yellow corn has 13ug of Vitamin A per 100 grams and pecan has 3ug of Vitamin A.
Vitamin E
Yellow corn and pecan contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and pecan has 1.4mg of Vitamin E.
Vitamin K
Yellow corn and pecan contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and pecan has 3.5ug of Vitamin K.
The B Vitamins
Pecan has more thiamin and riboflavin. Both pecan and yellow corn contain significant amounts of niacin, pantothenic acid, Vitamin B6 and folate.
| Pecan | Yellow Corn | |
|---|---|---|
| Thiamin | 0.66 MG | 0.093 MG |
| Riboflavin | 0.13 MG | 0.057 MG |
| Niacin | 1.167 MG | 1.683 MG |
| Pantothenic acid | 0.863 MG | 0.792 MG |
| Vitamin B6 | 0.21 MG | 0.139 MG |
| Folate | 22 UG | 23 UG |
Minerals
calcium
Pecan is an excellent source of calcium and it has 22 times more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and pecan has 70mg of calcium.
iron
Pecan is a great source of iron and it has 462% more iron than yellow corn - yellow corn has 0.45mg of iron per 100 grams and pecan has 2.5mg of iron.
potassium
Both yellow corn and pecan are high in potassium. Pecan has 88% more potassium than yellow corn - yellow corn has 218mg of potassium per 100 grams and pecan has 410mg 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,
| Pecan | Yellow Corn | |
|---|---|---|
| beta-carotene | 29 UG | 66 UG |
| lutein + zeaxanthin | 17 UG | 906 UG |
| alpha-carotene | ~ | 23 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pecan has more alpha linoleic acid (ALA) than yellow corn per 100 grams.
| Pecan | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.986 G | 0.018 G |
| Total | 0.986 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, pecan has more linoleic acid than yellow corn per 100 grams.
| Pecan | Yellow Corn | |
|---|---|---|
| other omega 6 | 0.069 G | ~ |
| linoleic acid | 20.628 G | 0.586 G |
| Total | 20.697 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: Pecan (Nuts, pecans) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Pecan 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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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 % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 pecan contain more calories in 100 grams?Pecan is high in calories and yellow corn has 90% less calories than pecan - yellow corn has 96 calories in 100g and pecan has 691 calories.
Does yellow corn or pecan have more carbohydrates?
By weight, pecan has 30% fewer carbohydrates than yellow corn - yellow corn has 21g of carbs for 100g and pecan has 13.9g of carbohydrates.
Does yellow corn or pecan contain more calcium?
Pecan is a rich source of calcium and it has 22 times more calcium than yellow corn - yellow corn has 3mg of calcium in 100 grams and pecan has 70mg of calcium.
Does yellow corn or pecan contain more potassium?
Both yellow corn and pecan are high in potassium. Pecan has 90% more potassium than yellow corn - yellow corn has 218mg of potassium in 100 grams and pecan has 410mg of potassium.