Corn on the Cob - White
From all-creatures.org
Vegan - Vegetarian Recipe Book

How Mary and Frank and Friends Eat
"We are dedicated to cruelty free living through a vegetarian - vegan lifestyle."
"Let no animal die that we may live!"

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Ingredients: Descriptions and Photos
Corn on the Cob - White

(Corn on the Cob - White)  Most people probably think of corn on the cob as a vegetable, but it is really a grain.  There are several common varieties of corn on the cob: yellow, mixed white and yellow, and white, which is pictured here.  In our experience, we have seen only the yellow variety sold frozen either on the cob or cut.  We have found a variety of flavors in corn on the cob depending on where it is grown and how long it has been since it was harvested.  The longer it has been since the corn was harvested, the more bland the flavor, and the more "gummy" the texture.  We have found it best to buy only fresh corn on the cob that has a nice green husk.  See the nutritional chart below for raw white corn on the cob.  We could not find any nutritional information for cooked white corn on the cob, but it is probably very similar to the differences between the raw and cooked information for yellow corn on the cob.

Corn, sweet, white, raw

Refuse: 64%  (35% husk, silk, trimmings; 29% cob)
NDB No: 11900 (Nutrient values and weights are for edible portion)

Nutrient Units Value per
100 grams
Number
of Data
Points
Std.
Error
1.00 X 1 ear, large (7-3/4" to 9" long)
-------
143g
Proximates
Water
g
75.96
101
0.88
108.62
Energy
kcal
86
0
0
123
Energy
kj
358
0
0
512
Protein
g
3.22
6
0.223
4.60
Total lipid (fat)
g
1.18
6
0.132
1.69
Ash
g
0.62
45
0.044
0.89
Carbohydrate, by difference
g
19.02
0
0
27.20
Fiber, total dietary
g
2.7
0
0
3.9
Sugars, total
g
3.22
0
0
4.60
Minerals
Calcium, Ca
mg
2
51
1.022
3
Iron, Fe
mg
0.52
91
0.022
0.74
Magnesium, Mg
mg
37
87
1.739
53
Phosphorus, P
mg
89
77
3.749
127
Potassium, K
mg
270
90
5.127
386
Sodium, Na
mg
15
90
3
21
Zinc, Zn
mg
0.45
56
0.041
0.64
Copper, Cu
mg
0.054
101
0.005
0.077
Manganese, Mn
mg
0.161
90
0.014
0.230
Selenium, Se
mcg
0.6
269
0.001
0.9
Vitamins
Vitamin C, total ascorbic acid
mg
6.8
7
0.568
9.7
Thiamin
mg
0.200
1
0
0.286
Riboflavin
mg
0.060
1
0
0.086
Niacin
mg
1.700
1
0
2.431
Pantothenic acid
mg
0.760
6
0.06
1.087
Vitamin B-6
mg
0.055
6
0.009
0.079
Folate, total
mcg
46
6
3.94
66
Folic acid
mcg
0
0
0
0
Folate, food
mcg
46
6
3.94
66
Folate, DFE
mcg_DFE
46
0
0
66
Vitamin B-12
mcg
0.00
0
0
0.00
Vitamin A, IU
IU
1
0
0
1
Vitamin A, RAE
mcg_RAE
0
0
0
0
Retinol
mcg
0
0
0
0
Vitamin E (alpha-tocopherol)
mg
0.07
0
0
0.10
Vitamin K (phylloquinone)
mcg
0.3
0
0
0.4
Lipids
Fatty acids, total saturated
g
0.182
0
0
0.260
16:0
g
0.171
2
0
0.245
18:0
g
0.011
2
0
0.016
Fatty acids, total monounsaturated
g
0.347
0
0
0.496
18:1 undifferentiated
g
0.347
2
0
0.496
Fatty acids, total polyunsaturated
g
0.559
0
0
0.799
18:2 undifferentiated
g
0.542
2
0
0.775
18:3 undifferentiated
g
0.016
2
0
0.023
Cholesterol
mg
0
0
0
0
Amino acids
Tryptophan
g
0.023
17
0
0.033
Threonine
g
0.129
21
0
0.184
Isoleucine
g
0.129
21
0
0.184
Leucine
g
0.348
21
0
0.498
Lysine
g
0.137
21
0
0.196
Methionine
g
0.067
21
0
0.096
Cystine
g
0.026
3
0
0.037
Phenylalanine
g
0.150
21
0
0.214
Tyrosine
g
0.123
5
0
0.176
Valine
g
0.185
21
0
0.265
Arginine
g
0.131
21
0
0.187
Histidine
g
0.089
21
0
0.127
Alanine
g
0.295
5
0
0.422
Aspartic acid
g
0.244
5
0
0.349
Glutamic acid
g
0.636
5
0
0.909
Glycine
g
0.127
5
0
0.182
Proline
g
0.292
5
0
0.418
Serine
g
0.153
5
0
0.219
Other
Alcohol, ethyl
g
0.0
0
0
0.0
Caffeine
mg
0
0
0
0
Theobromine
mg
0
0
0
0
Carotene, beta
mcg
1
5
0.08
1
Carotene, alpha
mcg
0
5
0.044
0
Cryptoxanthin, beta
mcg
0
5
0.084
0
Lycopene
mcg
0
0
0
0
Lutein + zeaxanthin
mcg
34
5
0
49
USDA National Nutrient Database for Standard Reference, Release 20 (2007)

The above recipe is in keeping with God's creation intent (Genesis 1:29-31):  'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.  And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so.   God saw all that he had made, and it was very good.' (NIV)  Let no animal suffer or die that we may live! 

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