Nutrition comparison of Carrots 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 carrots versus cooked yellow corn (100g each) below using 2020 USDA and NIH data[1].
- Jump to:
- Calories and Carbs
- Protein
- Fat
- Vitamins
- Minerals
- Micronutrients
- Omegas
- Visualize
For a quick recap of significant nutrients and differences in carrots and yellow corn:
- Both yellow corn and carrots are high in dietary fiber and potassium.
- Carrot has 54% less carbohydrates than yellow corn.
- Carrot has 57% less calories than yellow corn.
- Carrot has more beta-carotene and alpha-carotene than yellow corn, however, yellow corn contains more lutein + zeaxanthin than carrot.
- Carrot has signficantly more calcium than yellow corn.
- Carrot is an excellent source of Vitamin A.
- Yellow corn has more pantothenic acid.
Detailed nutritional comparison of carrots 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: Carrots (Carrots, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Carrot has 57% less calories than yellow corn - yellow corn has 96 calories per 100 grams and carrot has 41 calories.
For macronutrient ratios, carrots is heavier in carbs, lighter in fat and similar to yellow corn for protein. Carrots has a macronutrient ratio of 9:87:5 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Carrots | Yellow Corn | |
|---|---|---|
| Protein | 9% | 12% |
| Carbohydrates | 87% | 76% |
| Fat | 5% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Carrot has 54% less carbohydrates than yellow corn - yellow corn has 21g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.
dietary fiber
Both yellow corn and carrots are high in dietary fiber. Yellow corn is very similar to yellow corn for dietary fiber - yellow corn has 2.4g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.
sugar
Yellow corn and carrots contain similar amounts of sugar - yellow corn has 4.5g of sugar per 100 grams and carrot has 4.7g of sugar.
Protein
protein
Yellow corn has 267% more protein than carrot - yellow corn has 3.4g of protein per 100 grams and carrot has 0.93g of protein.
Fat
saturated fat
Both yellow corn and carrots are low in saturated fat - yellow corn has 0.2g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.
Vitamins
Vitamin C
Yellow corn and carrots contain similar amounts of Vitamin C - yellow corn has 5.5mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.
Vitamin A
Carrot is an excellent source of Vitamin A and it has 63 times more Vitamin A than yellow corn - yellow corn has 13ug of Vitamin A per 100 grams and carrot has 835ug of Vitamin A.
Vitamin E
Yellow corn and carrots contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.
Vitamin K
Yellow corn and carrots contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.
The B Vitamins
Yellow corn has more pantothenic acid. Both carrots and yellow corn contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Carrots | Yellow Corn | |
|---|---|---|
| Thiamin | 0.066 MG | 0.093 MG |
| Riboflavin | 0.058 MG | 0.057 MG |
| Niacin | 0.983 MG | 1.683 MG |
| Pantothenic acid | 0.273 MG | 0.792 MG |
| Vitamin B6 | 0.138 MG | 0.139 MG |
| Folate | 19 UG | 23 UG |
Minerals
calcium
Carrot has signficantly more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and carrot has 33mg of calcium.
iron
Yellow corn and carrots contain similar amounts of iron - yellow corn has 0.45mg of iron per 100 grams and carrot has 0.3mg of iron.
potassium
Both yellow corn and carrots are high in potassium. Carrot has 47% more potassium than yellow corn - yellow corn has 218mg of potassium per 100 grams and carrot has 320mg 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, carrot has more beta-carotene and alpha-carotene than yellow corn per 100 grams, however, yellow corn contains more lutein + zeaxanthin than carrot per 100 grams.
| Carrots | Yellow Corn | |
|---|---|---|
| beta-carotene | 8285 UG | 66 UG |
| alpha-carotene | 3477 UG | 23 UG |
| lycopene | 1 UG | ~ |
| lutein + zeaxanthin | 256 UG | 906 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, yellow corn has more alpha linoleic acid (ALA) than carrot per 100 grams.
| Carrots | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.002 G | 0.018 G |
| Total | 0.002 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than carrot per 100 grams.
| Carrots | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.1 G | 0.586 G |
| Total | 0.1 G | 0.586 G |
