White Bread vs. Yellow Corn

Nutrition comparison of White Bread 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 white bread versus cooked yellow corn (100g each) below using 2020 USDA and NIH data[1].

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

  • Both white bread and yellow corn are high in dietary fiber.
  • White bread has more thiamin, riboflavin, niacin and folate.
  • White bread is a great source of protein.
  • White bread is an excellent source of calcium and iron.
  • Yellow corn is a great source of potassium.
Detailed nutritional comparison of white bread 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: White Bread (Bread, white wheat) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.


Image of White Bread src
Image of Yellow Corn src

Calories and Carbs

calories

White bread is high in calories and yellow corn has 60% less calories than white bread - white bread has 238 calories per 100 grams and yellow corn has 96 calories.

For macronutrient ratios, white bread is heavier in protein, lighter in fat and similar to yellow corn for carbs. White bread has a macronutrient ratio of 18:74:8 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Bread Yellow Corn
Protein 18% 12%
Carbohydrates 74% 76%
Fat 8% 12%
Alcohol ~ ~

carbohydrates

White bread is high in carbohydrates and yellow corn has 52% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and yellow corn has 21g of carbohydrates.

dietary fiber

Both white bread and yellow corn are high in dietary fiber. White bread has 283% more dietary fiber than yellow corn - white bread has 9.2g of dietary fiber per 100 grams and yellow corn has 2.4g of dietary fiber.

sugar

White bread and yellow corn contain similar amounts of sugar - white bread has 5g of sugar per 100 grams and yellow corn has 4.5g of sugar.

Protein

protein

White bread is a great source of protein and it has 213% more protein than yellow corn - white bread has 10.7g of protein per 100 grams and yellow corn has 3.4g of protein.

Fat

saturated fat

Both white bread and yellow corn are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and yellow corn has 0.2g of saturated fat.

trans fat

Both white bread and yellow corn are low in trans fat - white bread has 0.03g of trans fat per 100 grams and yellow corn does not contain significant amounts.

Vitamins

Vitamin C

Yellow corn has more Vitamin C than white bread - yellow corn has 5.5mg of Vitamin C per 100 grams and white bread does not contain significant amounts.

Vitamin A

Yellow corn has more Vitamin A than white bread - yellow corn has 13ug of Vitamin A per 100 grams and white bread does not contain significant amounts.

Vitamin E

White bread and yellow corn contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and yellow corn has 0.09mg of Vitamin E.

Vitamin K

White bread and yellow corn contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and yellow corn has 0.4ug of Vitamin K.

The B Vitamins

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

White Bread Yellow Corn
Thiamin 0.51 MG 0.093 MG
Riboflavin 0.255 MG 0.057 MG
Niacin 4.455 MG 1.683 MG
Pantothenic acid 0.455 MG 0.792 MG
Vitamin B6 0.08 MG 0.139 MG
Folate 127 UG 23 UG

Minerals

calcium

White bread is an excellent source of calcium and it has 227 times more calcium than yellow corn - white bread has 684mg of calcium per 100 grams and yellow corn has 3mg of calcium.

iron

White bread is an excellent source of iron and it has 987% more iron than yellow corn - white bread has 4.9mg 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 72% more potassium than white bread - white bread has 127mg 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,

White Bread Yellow Corn
beta-carotene 2 UG 66 UG
lutein + zeaxanthin 25 UG 906 UG
alpha-carotene ~ 23 UG

Omega-3 and Omega-6

omega 3s

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

White Bread Yellow Corn
alpha linoleic acid 0.083 G 0.018 G
EPA 0.003 G ~
Total 0.086 G 0.018 G

omega 6s

Comparing omega-6 fatty acids, both white bread and yellow corn contain significant amounts of linoleic acid.

White Bread Yellow Corn
other omega 6 0.002 G ~
linoleic acid 0.879 G 0.586 G
Total 0.881 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: White Bread (Bread, white wheat) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .

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FAQ

Does white bread or yellow corn contain more calories in 100 grams?
White bread is high in calories and yellow corn has 60% less calories than white bread - white bread has 238 calories in 100g and yellow corn has 96 calories.

Does white bread or yellow corn have more carbohydrates?
By weight, white bread is high in carbohydrates and yellow corn has 50% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and yellow corn has 21g of carbohydrates.

Does white bread or yellow corn contain more calcium?
White bread is a rich source of calcium and it has 227 times more calcium than yellow corn - white bread has 684mg of calcium in 100 grams and yellow corn has 3mg of calcium.

Does white bread or yellow corn contain more iron?
White bread is an abundant source of iron and it has 990% more iron than yellow corn - white bread has 4.9mg of iron in 100 grams and yellow corn has 0.45mg of iron.

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