Corn is the most widely grown crop in America. There are two types of sweet corn---yellow and white---and many different varieties of each. Corn is a nutritious vegetable, but as a crop it serves other functions. Field corn is used to produce ethanol, fodder and biofuel for heating. The starch from maize is made into plastics, fabrics and adhesives.
Definition
Corn, or maize, is a tall cereal grass called Zea mays that produces large "ears" that are the flowering part of the plant and contain edible grains. The nutrient values for this article are based on one cup of corn kernels.
Basic Nutrition
One cup of corn contains 132 calories, which is approximately 7 percent of the total caloric intake of a 2,000-calorie a day diet. Corn is a great source of dietary fiber and protein. It provides 17 percent of the recommended daily value (DV) of fiber and 10 percent DV of protein. It also supplies a fairly high quality protein. It is only slightly deficient in one of the nine amino acids required for it to be considered a complete protein. Corn contains 2 grams of fat (3 percent DV) and 29 grams of carbohydrates (10 percent DV).
Vitamins
Corn is a good source of several B vitamins and vitamin C. It provides thiamin (21 percent DV), folate (18 percent DV), niacin (13 percent DV), pantothenic acid (12 percent DV) and riboflavin (5 percent DV). You'll receive 17 percent of the recommended daily intake of vitamin C. It also contains three of the fat soluble vitamins: Vitamin A (6 percent DV) and vitamins E and K (1 percent DV).
Minerals
A strong source of minerals, corn provides 14 percent of the daily value of magnesium and phosphorus along with 12 percent of potassium and manganese. Other minerals available in smaller amounts include zinc (5 percent DV), copper (4 percent DV), sodium and selenium (both at 1 percent DV).
Other Nutrients
Corn provides 992 micrograms of the two carotenoids lutein and zeaxanthin, which are essential nutrients for eye health and also help synthesize vitamin A. Another important nutrient that is sometimes classified as a B vitamin is choline. Corn provides 33.4 milligrams of choline, which is about 6 to 8 percent of the recommended adequate intake level.
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