Yellow Corn vs. Zucchini
Nutrition comparison of Cooked Yellow Corn and Zucchini
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
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yellow corn and zucchini:
- Both zucchini and yellow corn are high in potassium.
- Yellow corn has more alpha-carotene than zucchini, however, zucchini contains more lutein + zeaxanthin than yellow corn.
- Yellow corn has more niacin and pantothenic acid.
- Yellow corn is a great source of dietary fiber.
- Zucchini has 5.7 times less carbohydrates than yellow corn.
- Zucchini has signficantly less calories than yellow corn.
- Zucchini is a great source of Vitamin C.
USDA sources for nutritional information: Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Zucchini has signficantly less calories than yellow corn - zucchini has 17 calories per 100 grams and yellow corn has 96 calories.
For macronutrient ratios, yellow corn is lighter in protein, heavier in carbs and similar to zucchini for fat. Yellow corn has a macronutrient ratio of 12:76:12 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yellow Corn | Zucchini | |
|---|---|---|
| Protein | 12% | 24% |
| Carbohydrates | 76% | 62% |
| Fat | 12% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Zucchini has 5.7 times less carbohydrates than yellow corn - zucchini has 3.1g of total carbs per 100 grams and yellow corn has 21g of carbohydrates.
dietary fiber
Yellow corn is a great source of dietary fiber and it has 140% more dietary fiber than zucchini - zucchini has 1g of dietary fiber per 100 grams and yellow corn has 2.4g of dietary fiber.
sugar
Zucchini and yellow corn contain similar amounts of sugar - zucchini has 2.5g of sugar per 100 grams and yellow corn has 4.5g of sugar.
Protein
protein
Yellow corn has 182% more protein than zucchini - zucchini has 1.2g of protein per 100 grams and yellow corn has 3.4g of protein.
Fat
saturated fat
Both zucchini and yellow corn are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and yellow corn has 0.2g of saturated fat.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has 225% more Vitamin C than yellow corn - zucchini has 17.9mg of Vitamin C per 100 grams and yellow corn has 5.5mg of Vitamin C.
Vitamin A
Zucchini and yellow corn contain similar amounts of Vitamin A - zucchini has 10ug of Vitamin A per 100 grams and yellow corn has 13ug of Vitamin A.
Vitamin E
Zucchini and yellow corn contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and yellow corn has 0.09mg of Vitamin E.
Vitamin K
Zucchini and yellow corn contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and yellow corn has 0.4ug of Vitamin K.
The B Vitamins
Yellow corn has more niacin and pantothenic acid. Both yellow corn and zucchini contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Yellow Corn | Zucchini | |
|---|---|---|
| Thiamin | 0.093 MG | 0.045 MG |
| Riboflavin | 0.057 MG | 0.094 MG |
| Niacin | 1.683 MG | 0.451 MG |
| Pantothenic acid | 0.792 MG | 0.204 MG |
| Vitamin B6 | 0.139 MG | 0.163 MG |
| Folate | 23 UG | 24 UG |
Minerals
calcium
Zucchini has 433% more calcium than yellow corn - zucchini has 16mg of calcium per 100 grams and yellow corn has 3mg of calcium.
iron
Zucchini and yellow corn contain similar amounts of iron - zucchini has 0.37mg of iron per 100 grams and yellow corn has 0.45mg of iron.
potassium
Both zucchini and yellow corn are high in potassium. Zucchini has 20% more potassium than yellow corn - zucchini has 261mg 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, yellow corn has more alpha-carotene than zucchini per 100 grams, however, zucchini contains more lutein + zeaxanthin than yellow corn per 100 grams. Both yellow corn and zucchini contain significant amounts of beta-carotene.
| Yellow Corn | Zucchini | |
|---|---|---|
| beta-carotene | 66 UG | 120 UG |
| alpha-carotene | 23 UG | ~ |
| lutein + zeaxanthin | 906 UG | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, zucchini has more alpha linoleic acid (ALA) than yellow corn per 100 grams.
| Yellow Corn | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.018 G | 0.061 G |
| Total | 0.018 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than zucchini per 100 grams.
| Yellow Corn | Zucchini | |
|---|---|---|
| linoleic acid | 0.586 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.586 G | 0.031 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: Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) and Zucchini (Squash, summer, zucchini, includes skin, raw) .
Cooked Yellow Corn g
()
|
Daily Values (%) |
Zucchini 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 | |||
FAQ
Does zucchini or yellow corn contain more calories in 100 grams?Zucchini has signficantly less calories than yellow corn - zucchini has 17 calories in 100g and yellow corn has 96 calories.
Does zucchini or yellow corn have more carbohydrates?
By weight, zucchini has 5.7 times fewer carbohydrates than yellow corn - zucchini has 3.1g of carbs for 100g and yellow corn has 21g of carbohydrates.
Does zucchini or yellow corn contain more potassium?
Both zucchini and yellow corn are high in potassium. Zucchini has 20% more potassium than yellow corn - zucchini has 261mg of potassium in 100 grams and yellow corn has 218mg of potassium.