How many calories are in one ear of yellow corn?

Yellow corn has 85 calories per ear or 96 calories for every 100 grams. Most of its calories are from carbohydrates, protein and fat.

How much protein is in one ear of yellow corn?

One ear of Yellow Corn has 3 grams of protein or about 6% of daily recommended intake. Yellow corn is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

What vitamins and minerals are in yellow corn?

Yellow corn is an excellent source of a few nutrients, including dietary fiber and potassium. It also contains significant amounts of carbohydrates.

Does yellow corn contain antioxidants?

Yellow corn contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene, alpha-carotene and lutein + zeaxanthin.

Food with Nutrition Similar to Yellow Corn

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Summary
Similar nuts
Similar plants
Similar sweets
Similar dairy
Similar fruits
Similar baked
Other Similar Foods

Yellow Corn source

Similar to Yellow Corn

Yellow Corn is a good source of dietary fiber and potassium. It also has significant amounts of protein, Vitamin C, niacin, pantothenic acid and Vitamin B6. One ear of cooked yellow corn contains about 85 calories.

Morel mushroom, sprouted peas and chocolate ice cream are similar to yellow corn nutritionally.

We compared the key nutrients in yellow corn (dietary fiber and potassium) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

nuts, grains and legumes: Morel Mushroom, Coconut Cream, Wild Rice, Cornmeal, Sunflower Seeds, Hazelnut, Granola, Brown Rice

plants and vegetables: Sprouted Peas, Alfalfa Sprouts, Lima Beans, Asparagus, Bean Sprouts

sweets: Chocolate Ice Cream

dairy and eggs: Vanilla Ice Cream

fruits: Peach

baked goods: Graham Crackers, Whole Wheat Bread, English Muffin

other: Fries

The details of the top 20 foods most nutritionally similar to yellow corn are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to yellow corn. Morel mushroom, coconut cream, wild rice, cornmeal and sunflower seeds are all high in dietary fiber and or potassium.

Morel Mushroom

Similarity: > 90%

More nutritionally dense than yellow corn, morel mushroom is also high in dietary fiber and potassium. Moreover, morel mushroom contains more Vitamin D, calcium, iron and riboflavin than yellow corn.

For 100 grams of yellow corn and morel mushroom:

Yellow Corn (about 1 ear)		Morel Mushroom (1.5 cup)
2.4	dietary fiber (G)	2.8
218	potassium (MG)	411

However, yellow corn does contain more Vitamin C and Vitamin A than morel mushroom by weight.

Here is a comparison of the rest of nutrients:

96	calories (KCAL)	31
4.5	sugar (G)	0.6
3.4	protein (G)	3.1
0.2	saturated fat (G)	0.07
5.5	Vitamin C (MG)	0
13	Vitamin A (UG)	0
0	Vitamin D (IU)	206
0.09	Vitamin E (MG)	0
3	calcium (MG)	43
0.45	iron (MG)	12
0.09	thiamin (MG)	0.07
0.06	riboflavin (MG)	0.21
1.7	niacin (MG)	2.3
0.79	pantothenic acid (MG)	0.44
0.14	Vitamin B6 (MG)	0.14
23	folate (UG)	9

0.937 | 0.937 | 3.11 Complete Comparison:
Morel Mushroom vs. Yellow Corn

Coconut Cream

Similarity: > 90%

Coconut cream is also high in dietary fiber and potassium. Also, coconut cream contains more calcium, iron and folate than yellow corn.

For 100 grams of yellow corn and coconut cream:

Yellow Corn (about 1 ear)		Coconut Cream (7 tbsps)
2.4	dietary fiber (G)	2.2
218	potassium (MG)	325

However, yellow corn does contain more Vitamin C, Vitamin A, riboflavin and pantothenic acid than coconut cream by weight.

Here is a comparison of the rest of nutrients:

96	calories (KCAL)	330
4.5	sugar (G)	0
3.4	protein (G)	3.6
0.2	saturated fat (G)	31
5.5	Vitamin C (MG)	2.8
13	Vitamin A (UG)	0
0.09	Vitamin E (MG)	0
3	calcium (MG)	11
0.45	iron (MG)	2.3
0.09	thiamin (MG)	0.03
0.06	riboflavin (MG)	0
1.7	niacin (MG)	0.89
0.79	pantothenic acid (MG)	0.26
0.14	Vitamin B6 (MG)	0.05
23	folate (UG)	23

0.928 | 0.928 | 2.56 Complete Comparison:
Coconut Cream vs. Yellow Corn

Wild Rice

Similarity: > 90%

Wild rice contains nutrients similar to yellow corn, but in smaller amounts overall. Also, wild rice contains more calcium than yellow corn.

For 100 grams of yellow corn and wild rice:

Yellow Corn (about 1 ear)		Wild Rice (5/8 cup)
2.4	dietary fiber (G)	1.8
218	potassium (MG)	101

However, yellow corn does contain more dietary fiber, Vitamin C, Vitamin A, potassium and pantothenic acid than wild rice by weight.

Here is a comparison of the rest of nutrients:

96	calories (KCAL)	101
4.5	sugar (G)	0.73
3.4	protein (G)	4
0.2	saturated fat (G)	0.05
5.5	Vitamin C (MG)	0
13	Vitamin A (UG)	0
0.09	Vitamin E (MG)	0.24
3	calcium (MG)	3
0.45	iron (MG)	0.6
0.09	thiamin (MG)	0.05
0.06	riboflavin (MG)	0.09
1.7	niacin (MG)	1.3
0.79	pantothenic acid (MG)	0.15
0.14	Vitamin B6 (MG)	0.14
23	folate (UG)	26

0.928 | 0.928 | 1.37 Complete Comparison:
Wild Rice vs. Yellow Corn

Cornmeal

Similarity: > 90%

More nutritionally dense than yellow corn, cornmeal is also high in dietary fiber and potassium. Moreover, cornmeal contains more protein, iron, thiamin and Vitamin B6 than yellow corn.

For 100 grams of yellow corn and cornmeal:

Yellow Corn (about 1 ear)		Cornmeal (7/8 cup)
2.4	dietary fiber (G)	9.4
218	potassium (MG)	322

However, yellow corn does contain more Vitamin C and Vitamin A than cornmeal by weight.

Here is a comparison of the rest of nutrients:

96	calories (KCAL)	384
4.5	sugar (G)	1.6
3.4	protein (G)	9.9
0.2	saturated fat (G)	1
5.5	Vitamin C (MG)	0
13	Vitamin A (UG)	0
0.09	Vitamin E (MG)	0.37
3	calcium (MG)	6
0.45	iron (MG)	3
0.09	thiamin (MG)	0.3
0.06	riboflavin (MG)	0.09
1.7	niacin (MG)	2.5
0.79	pantothenic acid (MG)	0.6
0.14	Vitamin B6 (MG)	0.59
23	folate (UG)	34

0.926 | 0.926 | 4.2 Complete Comparison:
Cornmeal vs. Yellow Corn

Sunflower Seeds

Similarity: > 90%

More nutritionally dense than yellow corn, sunflower seeds are also high in dietary fiber and potassium. Also, sunflower seeds contains more protein, calcium and iron than yellow corn.

For 100 grams of yellow corn and sunflower seeds:

Yellow Corn (about 1 ear)		Sunflower Seeds (3/4 cup)
2.4	dietary fiber (G)	12
218	potassium (MG)	491

However, yellow corn does contain more Vitamin C and Vitamin A than sunflower seeds by weight.

Here is a comparison of the rest of nutrients:

96	calories (KCAL)	619
4.5	sugar (G)	0
3.4	protein (G)	17
0.2	saturated fat (G)	6
5.5	Vitamin C (MG)	1.4
13	Vitamin A (UG)	0
0.09	Vitamin E (MG)	0
3	calcium (MG)	57
0.45	iron (MG)	6.8
0.09	thiamin (MG)	0.33
0.06	riboflavin (MG)	0.29
1.7	niacin (MG)	4.2
0.79	pantothenic acid (MG)	7.1
0.14	Vitamin B6 (MG)	0.81
23	folate (UG)	238

0.926 | 0.926 | 8.9 Complete Comparison:
Sunflower Seeds vs. Yellow Corn

Hazelnut

Similarity: > 90%

More nutritionally dense than yellow corn, hazelnut is also high in dietary fiber and potassium. Also, hazelnut contains more protein, Vitamin E and calcium than yellow corn.

For 100 grams of yellow corn and hazelnut:

Yellow Corn (about 1 ear)		Hazelnut (3.5 ounces)
2.4	dietary fiber (G)	9.4
218	potassium (MG)	755

However, yellow corn

Here is a comparison of the rest of nutrients:

96	calories (KCAL)	646
4.5	sugar (G)	4.9
3.4	protein (G)	15
0.2	saturated fat (G)	4.5
5.5	Vitamin C (MG)	3.8
13	Vitamin A (UG)	3
0.09	Vitamin E (MG)	15
3	calcium (MG)	123
0.45	iron (MG)	4.4
0.09	thiamin (MG)	0.34
0.06	riboflavin (MG)	0.12
1.7	niacin (MG)	2.1
0.79	pantothenic acid (MG)	0.92
0.14	Vitamin B6 (MG)	0.62
23	folate (UG)	88

0.923 | 0.923 | 7.63 Complete Comparison:
Hazelnut vs. Yellow Corn

Granola

Similarity: > 90%

More nutritionally dense than yellow corn, granola is also high in dietary fiber and potassium. Also, granola contains more protein and Vitamin E than yellow corn.

For 100 grams of yellow corn and granola:

Yellow Corn (about 1 ear)		Granola (7/8 cup)
2.4	dietary fiber (G)	8.9
218	potassium (MG)	539

However, yellow corn does contain more Vitamin C than granola by weight.

Here is a comparison of the rest of nutrients:

96	calories (KCAL)	489
4.5	sugar (G)	20
3.4	protein (G)	14
0.2	saturated fat (G)	4
0	trans fat (G)	0.02
5.5	Vitamin C (MG)	1.2
13	Vitamin A (UG)	1
0.09	Vitamin E (MG)	11
3	calcium (MG)	76
0.45	iron (MG)	4
0.09	thiamin (MG)	0.55
0.06	riboflavin (MG)	0.35
1.7	niacin (MG)	2.7
0.79	pantothenic acid (MG)	0.75
0.14	Vitamin B6 (MG)	0.37
23	folate (UG)	84

0.922 | 0.922 | 7.62 Complete Comparison:
Granola vs. Yellow Corn

Brown Rice

Similarity: > 90%

Brown rice contains nutrients similar to yellow corn, but in smaller amounts overall. Also, brown rice contains more calcium, thiamin and niacin than yellow corn.

For 100 grams of yellow corn and brown rice:

Yellow Corn (about 1 ear)		Brown Rice (1/2 cup)
2.4	dietary fiber (G)	1.6
218	potassium (MG)	86

However, yellow corn does contain more dietary fiber, Vitamin C, Vitamin A and potassium than brown rice by weight.

Here is a comparison of the rest of nutrients:

96	calories (KCAL)	123
4.5	sugar (G)	0.24
3.4	protein (G)	2.7
0.2	saturated fat (G)	0.26
5.5	Vitamin C (MG)	0
13	Vitamin A (UG)	0
0.09	Vitamin E (MG)	0.17
3	calcium (MG)	3
0.45	iron (MG)	0.56
0.09	thiamin (MG)	0.18
0.06	riboflavin (MG)	0.07
1.7	niacin (MG)	2.6
0.79	pantothenic acid (MG)	0.38
0.14	Vitamin B6 (MG)	0.12
23	folate (UG)	9

0.917 | 0.917 | 1.99 Complete Comparison:
Brown Rice vs. Yellow Corn

plants and vegetables

Several plants and vegetables offer similar nutrients to yellow corn including sprouted peas, alfalfa sprouts, lima beans, asparagus and bean sprouts.

Sprouted Peas

Similarity: > 90%

Sprouted peas are also high in potassium and contains some of the same nutrients. Moreover, sprouted peas contains more protein, Vitamin C, calcium and iron than yellow corn.

For 100 grams of yellow corn and sprouted peas:

Yellow Corn (about 1 ear)		Sprouted Peas (7/8 cup)
2.4	dietary fiber (G)	0
218	potassium (MG)	381

However, yellow corn does contain more dietary fiber and Vitamin A than sprouted peas by weight.

Here is a comparison of the rest of nutrients:

96	calories (KCAL)	124
4.5	sugar (G)	0
3.4	protein (G)	8.8
0.2	saturated fat (G)	0.12
5.5	Vitamin C (MG)	10
13	Vitamin A (UG)	0
0.09	Vitamin E (MG)	0
3	calcium (MG)	36
0.45	iron (MG)	2.3
0.09	thiamin (MG)	0.23
0.06	riboflavin (MG)	0.16
1.7	niacin (MG)	3.1
0.79	pantothenic acid (MG)	1
0.14	Vitamin B6 (MG)	0.27
23	folate (UG)	144

0.935 | 0.935 | 2.96 Complete Comparison:
Sprouted Peas vs. Yellow Corn

Alfalfa Sprouts

Similarity: > 90%

Alfalfa sprouts contain nutrients similar to yellow corn, but in smaller amounts overall. Also, alfalfa sprouts contains more Vitamin C, calcium and iron than yellow corn.

For 100 grams of yellow corn and alfalfa sprouts:

Yellow Corn (about 1 ear)		Alfalfa Sprouts (3 cups)
2.4	dietary fiber (G)	1.9
218	potassium (MG)	79

However, yellow corn does contain more dietary fiber, potassium and niacin than alfalfa sprouts by weight.

Here is a comparison of the rest of nutrients:

96	calories (KCAL)	23
4.5	sugar (G)	0.2
3.4	protein (G)	4
0.2	saturated fat (G)	0.07
5.5	Vitamin C (MG)	8.2
13	Vitamin A (UG)	8
0.09	Vitamin E (MG)	0.02
3	calcium (MG)	32
0.45	iron (MG)	0.96
0.09	thiamin (MG)	0.08
0.06	riboflavin (MG)	0.13
1.7	niacin (MG)	0.48
0.79	pantothenic acid (MG)	0.56
0.14	Vitamin B6 (MG)	0.03
23	folate (UG)	36

0.926 | 0.926 | 1.63 Complete Comparison:
Alfalfa Sprouts vs. Yellow Corn

Lima Beans

Similarity: > 90%

More nutritionally dense than yellow corn, lima beans are also high in dietary fiber and potassium. Moreover, lima beans contains more protein, Vitamin C, calcium, iron and thiamin than yellow corn.

For 100 grams of yellow corn and lima beans:

Yellow Corn (about 1 ear)		Lima Beans (5/8 cup)
2.4	dietary fiber (G)	4.9
218	potassium (MG)	467

However, yellow corn does contain more pantothenic acid than lima beans by weight.

Here is a comparison of the rest of nutrients:

96	calories (KCAL)	113
4.5	sugar (G)	1.5
3.4	protein (G)	6.8
0.2	saturated fat (G)	0.2
5.5	Vitamin C (MG)	23
13	Vitamin A (UG)	10
0.09	Vitamin E (MG)	0.32
3	calcium (MG)	34
0.45	iron (MG)	3.1
0.09	thiamin (MG)	0.22
0.06	riboflavin (MG)	0.1
1.7	niacin (MG)	1.5
0.79	pantothenic acid (MG)	0.25
0.14	Vitamin B6 (MG)	0.2
23	folate (UG)	34

0.922 | 0.922 | 3.18 Complete Comparison:
Lima Beans vs. Yellow Corn

Asparagus

Similarity: > 90%

Asparagus are also high in dietary fiber and potassium. Moreover, asparagus contains more Vitamin A, calcium, iron and riboflavin than yellow corn.

For 100 grams of yellow corn and asparagus:

Yellow Corn (about 1 ear)		Asparagus (3/4 cup)
2.4	dietary fiber (G)	2.1
218	potassium (MG)	202

However, yellow corn does contain more pantothenic acid than asparagus by weight.

Here is a comparison of the rest of nutrients:

96	calories (KCAL)	20
4.5	sugar (G)	1.9
3.4	protein (G)	2.2
0.2	saturated fat (G)	0.04
5.5	Vitamin C (MG)	5.6
13	Vitamin A (UG)	38
0.09	Vitamin E (MG)	1.1
3	calcium (MG)	24
0.45	iron (MG)	2.1
0.09	thiamin (MG)	0.14
0.06	riboflavin (MG)	0.14
1.7	niacin (MG)	0.98
0.79	pantothenic acid (MG)	0.27
0.14	Vitamin B6 (MG)	0.09
23	folate (UG)	52

0.911 | 0.911 | 1.95 Complete Comparison:
Asparagus vs. Yellow Corn

Bean Sprouts

Similarity: > 90%

Bean sprouts contain nutrients similar to yellow corn, but in smaller amounts overall. Moreover, bean sprouts contains more Vitamin C, calcium, iron and folate than yellow corn.

For 100 grams of yellow corn and bean sprouts:

Yellow Corn (about 1 ear)		Bean Sprouts (1 cup)
2.4	dietary fiber (G)	1.8
218	potassium (MG)	149

However, yellow corn does contain more dietary fiber, potassium, niacin and pantothenic acid than bean sprouts by weight.

Here is a comparison of the rest of nutrients:

96	calories (KCAL)	30
4.5	sugar (G)	4.1
3.4	protein (G)	3
0.2	saturated fat (G)	0.05
5.5	Vitamin C (MG)	13
13	Vitamin A (UG)	1
0.09	Vitamin E (MG)	0.1
3	calcium (MG)	13
0.45	iron (MG)	0.91
0.09	thiamin (MG)	0.08
0.06	riboflavin (MG)	0.12
1.7	niacin (MG)	0.75
0.79	pantothenic acid (MG)	0.38
0.14	Vitamin B6 (MG)	0.09
23	folate (UG)	61

0.905 | 0.905 | 1.7 Complete Comparison:
Bean Sprouts vs. Yellow Corn

sweets

Chocolate Ice Cream

Similarity: > 90%

Chocolate ice cream is also high in potassium and contains some of the same nutrients. Also, chocolate ice cream contains more Vitamin A and Vitamin D than yellow corn.

For 100 grams of yellow corn and chocolate ice cream:

Yellow Corn (about 1 ear)		Chocolate Ice Cream (1.75 serving)
2.4	dietary fiber (G)	1.2
218	potassium (MG)	249

However, yellow corn does contain more dietary fiber, Vitamin C, niacin and Vitamin B6 than chocolate ice cream by weight.

Here is a comparison of the rest of nutrients:

96	calories (KCAL)	216
4.5	sugar (G)	25
3.4	protein (G)	3.8
0.2	saturated fat (G)	6.8
5.5	Vitamin C (MG)	0.7
13	Vitamin A (UG)	118
0	Vitamin D (IU)	8
0.09	Vitamin E (MG)	0.3
3	calcium (MG)	109
0.45	iron (MG)	0.93
0.09	thiamin (MG)	0.04
0.06	riboflavin (MG)	0.19
1.7	niacin (MG)	0.23
0.79	pantothenic acid (MG)	0.55
0.14	Vitamin B6 (MG)	0.06
23	folate (UG)	16
0	Vitamin B12 (UG)	0.29

0.931 | 0.931 | 2 Complete Comparison:
Chocolate Ice Cream vs. Yellow Corn

dairy and eggs

Vanilla Ice Cream

Similarity: > 90%

Vanilla ice cream contains nutrients similar to yellow corn, but in smaller amounts overall. Also, vanilla ice cream contains more Vitamin A and Vitamin D than yellow corn.

For 100 grams of yellow corn and vanilla ice cream:

Yellow Corn (about 1 ear)		Vanilla Ice Cream (1.5 serving)
2.4	dietary fiber (G)	0.7
218	potassium (MG)	199

However, yellow corn does contain more dietary fiber, Vitamin C, niacin and Vitamin B6 than vanilla ice cream by weight.

Here is a comparison of the rest of nutrients:

96	calories (KCAL)	207
4.5	sugar (G)	21
3.4	protein (G)	3.5
0.2	saturated fat (G)	6.8
5.5	Vitamin C (MG)	0.6
13	Vitamin A (UG)	118
0	Vitamin D (IU)	8
0.09	Vitamin E (MG)	0.3
3	calcium (MG)	128
0.45	iron (MG)	0.09
0.09	thiamin (MG)	0.04
0.06	riboflavin (MG)	0.24
1.7	niacin (MG)	0.12
0.79	pantothenic acid (MG)	0.58
0.14	Vitamin B6 (MG)	0.05
23	folate (UG)	5
0	Vitamin B12 (UG)	0.39

0.92 | 0.92 | 1.82 Complete Comparison:
Vanilla Ice Cream vs. Yellow Corn

fruits

Peach

Similarity: > 90%

Peach contains nutrients similar to yellow corn, but in smaller amounts overall.

For 100 grams of yellow corn and peach:

Yellow Corn (about 1 ear)		Peach (5/8 cup)
2.4	dietary fiber (G)	1.5
218	potassium (MG)	122

A higher water content, peach is less nutritionally dense than yellow corn. Yellow corn does contain more dietary fiber, protein and potassium than peach by weight.

Here is a comparison of the rest of nutrients:

96	calories (KCAL)	42
4.5	sugar (G)	0
3.4	protein (G)	0.91
0.2	saturated fat (G)	0
5.5	Vitamin C (MG)	4.1
13	Vitamin A (UG)	24
0.09	Vitamin E (MG)	0
3	calcium (MG)	4
0.45	iron (MG)	0.34
0.09	thiamin (MG)	0.02
0.06	riboflavin (MG)	0.03
1.7	niacin (MG)	0.81
0.79	pantothenic acid (MG)	0.15
0.14	Vitamin B6 (MG)	0.03
23	folate (UG)	6

0.92 | 0.92 | 0.65 Complete Comparison:
Peach vs. Yellow Corn

baked goods

Graham Crackers

Similarity: > 90%

More nutritionally dense than yellow corn, graham crackers are also high in dietary fiber and contains some of the same nutrients. Also, graham crackers contains more protein and Vitamin E than yellow corn.

For 100 grams of yellow corn and graham crackers:

Yellow Corn (about 1 ear)		Graham Crackers (3.5 ounces)
2.4	dietary fiber (G)	3.4
218	potassium (MG)	170

However, yellow corn does contain more Vitamin C, Vitamin A and potassium than graham crackers by weight.

Here is a comparison of the rest of nutrients:

96	calories (KCAL)	430
4.5	sugar (G)	25
3.4	protein (G)	6.7
0.2	saturated fat (G)	1.6
0	trans fat (G)	0.06
5.5	Vitamin C (MG)	0
13	Vitamin A (UG)	0
0.09	Vitamin E (MG)	1.5
3	calcium (MG)	77
0.45	iron (MG)	3.8
0.09	thiamin (MG)	0.27
0.06	riboflavin (MG)	0.32
1.7	niacin (MG)	4.4
0.79	pantothenic acid (MG)	0.42
0.14	Vitamin B6 (MG)	0.16
23	folate (UG)	91

0.913 | 0.913 | 4.05 Complete Comparison:
Graham Crackers vs. Yellow Corn

Whole Wheat Bread

Similarity: > 90%

More nutritionally dense than yellow corn, whole wheat bread is also high in dietary fiber and potassium. Moreover, whole wheat bread contains more protein, calcium, iron and thiamin than yellow corn.

For 100 grams of yellow corn and whole wheat bread:

Yellow Corn (about 1 ear)		Whole Wheat Bread (3.5 ounces)
2.4	dietary fiber (G)	7.4
218	potassium (MG)	230

However, yellow corn does contain more Vitamin C, Vitamin A and pantothenic acid than whole wheat bread by weight.

Here is a comparison of the rest of nutrients:

96	calories (KCAL)	265
4.5	sugar (G)	6.4
3.4	protein (G)	13
0.2	saturated fat (G)	0.87
5.5	Vitamin C (MG)	0.1
13	Vitamin A (UG)	0
0.09	Vitamin E (MG)	0.37
3	calcium (MG)	103
0.45	iron (MG)	2.5
0.09	thiamin (MG)	0.28
0.06	riboflavin (MG)	0.13
1.7	niacin (MG)	4
0.79	pantothenic acid (MG)	0.34
0.14	Vitamin B6 (MG)	0.26
23	folate (UG)	75

0.912 | 0.912 | 4.83 Complete Comparison:
Whole Wheat Bread vs. Yellow Corn

English Muffin

Similarity: > 90%

More nutritionally dense than yellow corn, english muffin is also high in dietary fiber and contains some of the same nutrients. Moreover, english muffin contains more protein, calcium, iron and thiamin than yellow corn.

For 100 grams of yellow corn and english muffin:

Yellow Corn (about 1 ear)		English Muffin (3.5 ounces)
2.4	dietary fiber (G)	4.6
218	potassium (MG)	186

However, yellow corn does contain more Vitamin C and Vitamin A than english muffin by weight.

Here is a comparison of the rest of nutrients:

96	calories (KCAL)	223
4.5	sugar (G)	1.6
3.4	protein (G)	8.7
0.2	saturated fat (G)	0.29
5.5	Vitamin C (MG)	0
13	Vitamin A (UG)	0
0.09	Vitamin E (MG)	0.45
3	calcium (MG)	178
0.45	iron (MG)	2.9
0.09	thiamin (MG)	0.43
0.06	riboflavin (MG)	0.29
1.7	niacin (MG)	3.4
0.79	pantothenic acid (MG)	0.44
0.14	Vitamin B6 (MG)	0.09
23	folate (UG)	64

0.906 | 0.906 | 3.84 Complete Comparison:
English Muffin vs. Yellow Corn

other

Fries

Similarity: > 90%

Fries are also high in dietary fiber and potassium. Also, fries contains more Vitamin E, calcium and thiamin than yellow corn.

For 100 grams of yellow corn and fries:

Yellow Corn (about 1 ear)		Fries (1.5 serving)
2.4	dietary fiber (G)	3.8
218	potassium (MG)	579

However, yellow corn does contain more Vitamin A than fries by weight.

Here is a comparison of the rest of nutrients:

96	calories (KCAL)	312
4.5	sugar (G)	0.3
3.4	protein (G)	3.4
0.2	saturated fat (G)	2.3
0	trans fat (G)	0.06
5.5	Vitamin C (MG)	4.7
13	Vitamin A (UG)	0
0.09	Vitamin E (MG)	1.7
3	calcium (MG)	18
0.45	iron (MG)	0.81
0.09	thiamin (MG)	0.17
0.06	riboflavin (MG)	0.04
1.7	niacin (MG)	3
0.79	pantothenic acid (MG)	0.58
0.14	Vitamin B6 (MG)	0.37
23	folate (UG)	30

0.917 | 0.917 | 2.78 Complete Comparison:
Fries vs. Yellow Corn

Other Nutritional Substitutes

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