Corn, white, steamed (Navajo) vs Bread, cracked-wheat
Nutrition comparison per 100 g.
Corn, white, steamed (Navajo)
386 kcal
Bread, cracked-wheat
260 kcal
Calories
386 kcal
260 kcal
Protein
9.7 g
8.7 g
Carbs
75.2 g
49.5 g
Fiber
16.6 g
5.5 g
Sugars
6.5 g
~
Fat
5.2 g
3.9 g
Sodium
4 mg
538 mg
Key takeaways
- Bread, cracked-wheat has 33% fewer calories (260 kcal vs 386 kcal).
- Corn, white, steamed (Navajo) has more protein (9.7 g vs 8.7 g).
- Bread, cracked-wheat has more carbs (49.5 g vs 75.2 g).
- Corn, white, steamed (Navajo) has more fiber (16.6 g vs 5.5 g).
- Bread, cracked-wheat has more fat (3.9 g vs 5.2 g).
| Macronutrients | Corn, white, steamed (Navajo) | Bread, cracked-wheat |
|---|---|---|
| Calories | 386 kcal | 260 kcal |
| Protein | 9.7 g | 8.7 g |
| Total Fat | 5.2 g | 3.9 g |
| Total Carbohydrate | 75.2 g | 49.5 g |
| Dietary Fiber | 16.6 g | 5.5 g |
| Total Sugars | 6.5 g | ~ |
| Water | 8.1 g | 35.8 g |
| Carbohydrates | Corn, white, steamed (Navajo) | Bread, cracked-wheat |
|---|---|---|
| Total Carbohydrate | 75.2 g | 49.5 g |
| Dietary Fiber | 16.6 g | 5.5 g |
| Starch | 45.8 g | ~ |
| Total Sugars | 6.5 g | ~ |
| Fats & Fatty Acids | Corn, white, steamed (Navajo) | Bread, cracked-wheat |
|---|---|---|
| Total Fat | 5.2 g | 3.9 g |
| Saturated Fat | 0.8 g | 0.9 g |
| Monounsaturated Fat | 1.5 g | 1.9 g |
| Polyunsaturated Fat | 1.9 g | 0.7 g |
| Omega-3 Fatty Acids | 69.0 mg | 33.0 mg |
| Omega-6 Fatty Acids | 1,793.0 mg | 648.0 mg |
| Protein & Amino Acids | Corn, white, steamed (Navajo) | Bread, cracked-wheat |
|---|---|---|
| Protein | 9.7 g | 8.7 g |
| Histidine | ~ | 193.0 mg |
| Isoleucine | 354.0 mg | 338.0 mg |
| Leucine | 1,044.0 mg | 606.0 mg |
| Lysine | 302.0 mg | 244.0 mg |
| Methionine | 231.0 mg | 148.0 mg |
| Phenylalanine | 429.0 mg | 419.0 mg |
| Threonine | 305.0 mg | 261.0 mg |
| Tryptophan | 56.0 mg | 112.0 mg |
| Valine | ~ | 387.0 mg |
| Alanine | ~ | 306.0 mg |
| Arginine | ~ | 348.0 mg |
| Aspartic Acid | ~ | 433.0 mg |
| Cystine | 142.0 mg | 190.0 mg |
| Glutamic Acid | ~ | 2,770.0 mg |
| Glycine | ~ | 321.0 mg |
| Proline | ~ | 922.0 mg |
| Serine | ~ | 417.0 mg |
| Tyrosine | 201.0 mg | 253.0 mg |
| Vitamins | Corn, white, steamed (Navajo) | Bread, cracked-wheat |
|---|---|---|
| Vitamin A (RAE) | ~ | 0.0 mcg |
| Vitamin C | 0.0 mg | 0.0 mg |
| Vitamin E | 0.0 mg | ~ |
| Vitamin K | 0.8 mcg | ~ |
| Thiamin (B1) | 0.1 mg | 0.4 mg |
| Riboflavin (B2) | 0.1 mg | 0.2 mg |
| Niacin (B3) | 3.3 mg | 3.7 mg |
| Vitamin B6 | 0.3 mg | 0.3 mg |
| Folate (B9) | 100.0 mcg | 61.0 mcg |
| Vitamin B12 | ~ | 0.0 mcg |
| Pantothenic Acid (B5) | 0.3 mg | 0.5 mg |
| Minerals | Corn, white, steamed (Navajo) | Bread, cracked-wheat |
|---|---|---|
| Calcium | 14.0 mg | 43.0 mg |
| Iron | 2.3 mg | 2.8 mg |
| Magnesium | 123.0 mg | 52.0 mg |
| Phosphorus | 312.0 mg | 153.0 mg |
| Potassium | 532.0 mg | 177.0 mg |
| Sodium | 4.0 mg | 538.0 mg |
| Zinc | 3.2 mg | 1.2 mg |
| Copper | 0.2 mg | 0.2 mg |
| Manganese | 0.9 mg | 1.4 mg |
| Selenium | ~ | 25.3 mcg |
| Sterols | Corn, white, steamed (Navajo) | Bread, cracked-wheat |
|---|---|---|
| Cholesterol | ~ | 0.0 mg |
| Other | Corn, white, steamed (Navajo) | Bread, cracked-wheat |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Ash | 1.8 g | 2.1 g |
Frequently asked questions
Which has fewer calories, Corn, white, steamed (Navajo) or Bread, cracked-wheat?
Bread, cracked-wheat has fewer calories: 386 kcal for Corn, white, steamed (Navajo) vs 260 kcal for Bread, cracked-wheat per 100 g.
Which has more protein, Corn, white, steamed (Navajo) or Bread, cracked-wheat?
Corn, white, steamed (Navajo) has more protein: 9.7 g for Corn, white, steamed (Navajo) vs 8.7 g for Bread, cracked-wheat per 100 g.
Which has more fiber, Corn, white, steamed (Navajo) or Bread, cracked-wheat?
Corn, white, steamed (Navajo) has more fiber: 16.6 g for Corn, white, steamed (Navajo) vs 5.5 g for Bread, cracked-wheat per 100 g.
Is Corn, white, steamed (Navajo) or Bread, cracked-wheat healthier?
Bread, cracked-wheat is lower in calories, and Corn, white, steamed (Navajo) is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.