Raspberries vs. Yellow Corn

Nutrition comparison of Raspberries 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 raspberries versus cooked yellow corn (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in raspberries and yellow corn:

  • Both raspberries and yellow corn are high in dietary fiber.
  • Raspberry is an excellent source of Vitamin C.
  • Yellow corn has more thiamin, niacin, pantothenic acid and Vitamin B6.
  • Yellow corn is a great source of potassium.
Detailed nutritional comparison of raspberries 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: Raspberries (Raspberries, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Raspberries src
Image of Yellow Corn src

Calories and Carbs

calories

Raspberry has 46% less calories than yellow corn - raspberry has 52 calories per 100 grams and yellow corn has 96 calories.

For macronutrient ratios, raspberries is lighter in protein, heavier in carbs and similar to yellow corn for fat. Raspberries has a macronutrient ratio of 8:81:11 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Raspberries Yellow Corn
Protein 8% 12%
Carbohydrates 81% 76%
Fat 11% 12%
Alcohol ~ ~

carbohydrates

Raspberry has 43% less carbohydrates than yellow corn - raspberry has 11.9g of total carbs per 100 grams and yellow corn has 21g of carbohydrates.

dietary fiber

Both raspberries and yellow corn are high in dietary fiber. Raspberry has 171% more dietary fiber than yellow corn - raspberry has 6.5g of dietary fiber per 100 grams and yellow corn has 2.4g of dietary fiber.

sugar

Raspberries and yellow corn contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and yellow corn has 4.5g of sugar.

Protein

protein

Yellow corn has 184% more protein than raspberry - raspberry has 1.2g of protein per 100 grams and yellow corn has 3.4g of protein.

Fat

saturated fat

Both raspberries and yellow corn are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and yellow corn has 0.2g of saturated fat.

Vitamins

Vitamin C

Raspberry is an excellent source of Vitamin C and it has 376% more Vitamin C than yellow corn - raspberry has 26.2mg of Vitamin C per 100 grams and yellow corn has 5.5mg of Vitamin C.

Vitamin A

Raspberries and yellow corn contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and yellow corn has 13ug of Vitamin A.

Vitamin E

Raspberries and yellow corn contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and yellow corn has 0.09mg of Vitamin E.

Vitamin K

Raspberries and yellow corn contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and yellow corn has 0.4ug of Vitamin K.

The B Vitamins

Yellow corn has more thiamin, niacin, pantothenic acid and Vitamin B6. Both raspberries and yellow corn contain significant amounts of riboflavin and folate.

Raspberries Yellow Corn
Thiamin 0.032 MG 0.093 MG
Riboflavin 0.038 MG 0.057 MG
Niacin 0.598 MG 1.683 MG
Pantothenic acid 0.329 MG 0.792 MG
Vitamin B6 0.055 MG 0.139 MG
Folate 21 UG 23 UG

Minerals

calcium

Raspberry has 733% more calcium than yellow corn - raspberry has 25mg of calcium per 100 grams and yellow corn has 3mg of calcium.

iron

Raspberries and yellow corn contain similar amounts of iron - raspberry has 0.69mg 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 44% more potassium than raspberry - raspberry has 151mg 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, both raspberries and yellow corn contain significant amounts of alpha-carotene.

Raspberries Yellow Corn
beta-carotene 12 UG 66 UG
alpha-carotene 16 UG 23 UG
lutein + zeaxanthin 136 UG 906 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than yellow corn per 100 grams.

Raspberries Yellow Corn
alpha linoleic acid 0.126 G 0.018 G
Total 0.126 G 0.018 G

omega 6s

Comparing omega-6 fatty acids, yellow corn has more linoleic acid than raspberry per 100 grams.

Raspberries Yellow Corn
linoleic acid 0.249 G 0.586 G
Total 0.249 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 Raspberries or Yellow Corn .

Note: The specific food items compared are: Raspberries (Raspberries, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .

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FAQ

Does raspberries or yellow corn contain more calories in 100 grams?
Raspberry has 50% less calories than yellow corn - raspberry has 52 calories in 100g and yellow corn has 96 calories.

Does raspberries or yellow corn have more carbohydrates?
By weight, raspberry has 40% fewer carbohydrates than yellow corn - raspberry has 11.9g of carbs for 100g and yellow corn has 21g of carbohydrates.