Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
yellow corn
versus
whey protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yellow corn and whey protein powder:
Whey protein powder is high in calories and yellow corn has 73% less calories than whey protein powder - yellow corn has 96 calories per 100 grams and whey protein powder has 352 calories.
For macronutrient ratios, yellow corn is much lighter in protein, much heavier in carbs and heavier in fat compared to whey protein powder per calorie. Yellow corn has a macronutrient ratio of 12:76:12 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yellow Corn | Whey Protein Powder | |
|---|---|---|
| Protein | 12% | 89% |
| Carbohydrates | 76% | 7% |
| Fat | 12% | 4% |
| Alcohol | ~ | ~ |
Whey protein powder has 70% less carbohydrates than yellow corn - yellow corn has 21g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.
Both yellow corn and whey protein powder are high in dietary fiber. Whey protein powder has 29% more dietary fiber than yellow corn - yellow corn has 2.4g of dietary fiber per 100 grams and whey protein powder has 3.1g of dietary fiber.
Whey protein powder has less sugar than yellow corn - yellow corn has 4.5g of sugar per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder is an excellent source of protein and it has 21 times more protein than yellow corn - yellow corn has 3.4g of protein per 100 grams and whey protein powder has 78.1g of protein.
Both yellow corn and whey protein powder are low in saturated fat - yellow corn has 0.2g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.
Yellow corn has less cholesterol than whey protein powder - whey protein powder has 16mg of cholesterol per 100 grams and yellow corn does not contain significant amounts.
Yellow corn has more Vitamin C than whey protein powder - yellow corn has 5.5mg of Vitamin C per 100 grams and whey protein powder does not contain significant amounts.
Yellow corn has more Vitamin A than whey protein powder - yellow corn has 13ug of Vitamin A per 100 grams and whey protein powder does not contain significant amounts.
Yellow corn and whey protein powder contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and whey protein powder does not contain significant amounts.
Yellow corn and whey protein powder contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder has more thiamin, riboflavin, Vitamin B6 and Vitamin B12, however, yellow corn contains more pantothenic acid. Both yellow corn and whey protein powder contain significant amounts of niacin and folate.
| Yellow Corn | Whey Protein Powder | |
|---|---|---|
| Thiamin | 0.093 MG | 0.609 MG |
| Riboflavin | 0.057 MG | 2.017 MG |
| Niacin | 1.683 MG | 1.136 MG |
| Pantothenic acid | 0.792 MG | ~ |
| Vitamin B6 | 0.139 MG | 0.607 MG |
| Folate | 23 UG | 33 UG |
| Vitamin B12 | ~ | 2.45 UG |
Whey protein powder is an excellent source of calcium and it has 155 times more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and whey protein powder has 469mg of calcium.
Whey protein powder has 151% more iron than yellow corn - yellow corn has 0.45mg of iron per 100 grams and whey protein powder has 1.1mg of iron.
Both yellow corn and whey protein powder are high in potassium. Whey protein powder has 129% more potassium than yellow corn - yellow corn has 218mg of potassium per 100 grams and whey protein powder has 500mg of potassium.
For omega-3 fatty acids, both yellow corn and whey protein powder contain significant amounts of alpha linoleic acid (ALA).
| Yellow Corn | Whey Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.018 G | 0.034 G |
| Total | 0.018 G | 0.034 G |
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than whey protein powder per 100 grams.
| Yellow Corn | Whey Protein Powder | |
|---|---|---|
| linoleic acid | 0.586 G | 0.264 G |
| Total | 0.586 G | 0.264 G |
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: Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) and Whey Protein Powder (Protein powder, whey based, NFS) .
Cooked Yellow Corn g
()
|
Daily Values (%) |
Whey Protein Powder 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 | |||