Corn vs Agave

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Corn, white, steamed (Navajo) is higher in more vitamins & minerals

Calories (kcal)

Corn 386
Agave 135

Protein (g)

Corn 9.72
Agave 0.990

Carbs (g)

Corn 75.2
Agave 32.0

Fat (g)

Corn 5.18
Agave 0.290

Fiber (g)

Corn 16.6
Agave 10.6

Quick answers

Which has more protein?

Corn, white, steamed (Navajo) — 9.72g vs 0.990g per 100g.

Which has fewer calories?

Agave, cooked (Southwest) — 135 vs 386 kcal per 100g.

Which is more nutrient-dense?

Corn, white, steamed (Navajo) scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient Corn Agave
Energy
Energy 386 kcal 135 kcal
Macronutrients
Water 8.09 g 65.4 g
Protein 9.72 g 0.990 g
Total lipid (fat) 5.18 g 0.290 g
Carbohydrate, by difference 75.2 g 32.0 g
Fiber, total dietary 16.6 g 10.6 g
Fats & Fatty Acids
Fatty acids, total saturated 0.830 g —
Fatty acids, total monounsaturated 1.48 g —
Cholesterol — 0 mg
Vitamins
Vitamin C, total ascorbic acid 0 mg 0.300 mg
Thiamin (Vitamin B1) 0.080 mg 0.012 mg
Riboflavin (Vitamin B2) 0.067 mg 0.099 mg
Niacin (Vitamin B3) 3.31 mg 0.162 mg
Pantothenic acid (Vitamin B5) 0.300 mg 0.041 mg
Vitamin B-6 — Pyridoxine 0.289 mg 0.087 mg
Biotin (Vitamin B7) 100 ug 3.00 ug
Folate, total (Vitamin B9) — 0 ug
Choline, total — 8.80 mg
Vitamin B-12 — Cobalamin — 0 ug
Vitamin A, RAE — 6.00 ug
Carotene, beta — 68.0 ug
Carotene, alpha — 0 ug
Vitamin E (alpha-tocopherol) 0 mg 0.360 mg
Vitamin D (D2 + D3) — 0 ug
Minerals
Calcium, Ca 14.0 mg 460 mg
Iron, Fe 2.29 mg 3.55 mg
Magnesium, Mg 123 mg 39.0 mg
Phosphorus, P 312 mg 9.00 mg
Potassium, K 532 mg 59.0 mg
Sodium, Na 4.00 mg 13.0 mg
Zinc, Zn 3.15 mg 0.250 mg
Copper, Cu 0.231 mg 0.112 mg
Manganese, Mn 0.926 mg 0.142 mg
Selenium, Se — 0.200 ug
Other Nutrients
Energy 1616 kj 563 kj
Ash 1.81 g 1.32 g
Total Sugars 6.47 g 20.9 g
Sucrose 4.35 g 1.72 g
Glucose 1.09 g 1.58 g
Fructose 1.04 g 17.6 g
Lactose 0 g 0 g
Maltose 0 g 0 g
Galactose 0 g 0 g
Starch 45.8 g 0.240 g
Folic acid (Vitamin B9 — synthetic) 100 ug 3.00 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) — 3.00 ug
Betaine — 0.400 mg
Vitamin B-12, added — 0 ug
Retinol — 0 ug
Beta-carotene (Provitamin A) — 0 ug
Vitamin A, IU — 113 IU
Beta-cryptoxanthin (Provitamin A) — 0 ug
Vitamin E, added — 0 mg
Vitamin E — Beta-Tocopherol (β-Tocopherol) 0 mg 0 mg
Vitamin E — Gamma-Tocopherol (γ-Tocopherol) 0 mg 0 mg
Vitamin E — Delta-Tocopherol (δ-Tocopherol) 0 mg 0 mg
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) 0 mg 0 mg
Vitamin E — Beta-Tocotrienol (β-Tocotrienol) 0 mg 0 mg
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) 0 mg 0 mg
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) 0 mg 0 mg
Vitamin D (D2 + D3 — total) — 0 IU
Vitamin K1 — Phylloquinone 0.800 ug 4.90 ug
Vitamin K (Dihydrophylloquinone — K1 reduced form) 0 ug 0 ug
SFA 8:0 (Caprylic acid) 0 g —
SFA 10:0 (Capric acid) 0 g —
SFA 12:0 (Lauric acid) 0 g —
SFA 14:0 (Myristic acid) 0 g —
SFA 15:0 (Pentadecanoic acid) 0 g —
SFA 16:0 (Palmitic acid) 0.650 g —
SFA 17:0 (Margaric acid) 0.005 g —
SFA 18:0 (Stearic acid) 0.132 g —
SFA 20:0 (Arachidic acid) 0.032 g —
SFA 22:0 (Behenic acid) 0.011 g —
MUFA 14:1 (Myristoleic acid) 0 g —
MUFA 15:1 (Pentadecenoic acid) 0 g —
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.007 g —
MUFA 17:1 (Heptadecenoic acid) 0 g —
MUFA 18:1 (Omega-9, Oleic acid family) 1.46 g —
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0.018 g —
Fatty acids, total polyunsaturated 1.86 g —
PUFA 18:2 (Omega-6, Linoleic acid) 1.79 g —
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.069 g —
PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) 0.069 g —
PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) 0 g —
PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) 0 g —
PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) 0 g —
PUFA 20:4 (Omega-6, Arachidonic acid family) 0 g —
Tryptophan (EAA) 0.056 g —
Threonine (EAA) 0.305 g —
Isoleucine (EAA, BCAA) 0.354 g —
Leucine (EAA, BCAA) 1.04 g —
Lysine (EAA) 0.302 g —
Methionine (EAA) 0.231 g —
Cystine (conditionally essential) 0.142 g —
Phenylalanine (EAA) 0.429 g —
Tyrosine (conditionally essential) 0.201 g —
Alcohol, ethyl — 0 g
Caffeine — 0 mg
Theobromine — 0 mg
Proanthocyanidin dimers — 0 mg
Proanthocyanidin trimers — 0 mg
Proanthocyanidin 4-6mers — 0 mg
Proanthocyanidin 7-10mers — 0 mg
Proanthocyanidin polymers (>10mers) — 0 mg
Choline
Choline from glycerophoshocholine — 0.700 mg
Choline from phosphatidylcholine — 2.80 mg
Choline from phosphocholine — 0 mg
Choline from sphingomyelin — 0.100 mg
Free Choline — 5.20 mg
Total Choline — 8.80 mg

* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Corn, white, steamed (Navajo) nutrition facts Agave, cooked (Southwest) nutrition facts Compare other foods →

Dig deeper — biggest differences

Phosphorus, P +3367% in Corn, white, steamed (Navajo) Biotin (Vitamin B7) +3233% in Corn, white, steamed (Navajo) Niacin (Vitamin B3) +1943% in Corn, white, steamed (Navajo) Zinc, Zn +1160% in Corn, white, steamed (Navajo)

Like this comparison?

Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.