Orange Juice vs. Yellow Corn
Nutrition comparison of Orange Juice 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
orange juice
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange juice and yellow corn:
- Orange juice has 53% less calories than yellow corn.
- Orange juice is an excellent source of Vitamin C.
- Yellow corn has more niacin, pantothenic acid and Vitamin B6.
- Yellow corn is a great source of dietary fiber.
USDA sources for nutritional information: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange juice has 53% less calories than yellow corn - orange juice has 45 calories per 100 grams and yellow corn has 96 calories.
For macronutrient ratios, orange juice is lighter in protein, heavier in carbs and lighter in fat compared to yellow corn per calorie. Orange juice has a macronutrient ratio of 6:90:4 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange Juice | Yellow Corn | |
|---|---|---|
| Protein | 6% | 12% |
| Carbohydrates | 90% | 76% |
| Fat | 4% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Orange juice has 50% less carbohydrates than yellow corn - orange juice has 10.4g of total carbs per 100 grams and yellow corn has 21g of carbohydrates.
dietary fiber
Yellow corn is a great source of dietary fiber and it has 11 times more dietary fiber than orange juice - orange juice has 0.2g of dietary fiber per 100 grams and yellow corn has 2.4g of dietary fiber.
sugar
Orange juice and yellow corn contain similar amounts of sugar - orange juice has 8.4g of sugar per 100 grams and yellow corn has 4.5g of sugar.
Protein
protein
Yellow corn has 387% more protein than orange juice - orange juice has 0.7g of protein per 100 grams and yellow corn has 3.4g of protein.
Fat
saturated fat
Both orange juice and yellow corn are low in saturated fat - orange juice has 0.02g of saturated fat per 100 grams and yellow corn has 0.2g of saturated fat.
Vitamins
Vitamin C
Orange juice is an excellent source of Vitamin C and it has 809% more Vitamin C than yellow corn - orange juice has 50mg of Vitamin C per 100 grams and yellow corn has 5.5mg of Vitamin C.
Vitamin A
Orange juice and yellow corn contain similar amounts of Vitamin A - orange juice has 10ug of Vitamin A per 100 grams and yellow corn has 13ug of Vitamin A.
Vitamin E
Orange juice and yellow corn contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and yellow corn has 0.09mg of Vitamin E.
Vitamin K
Orange juice and yellow corn contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and yellow corn has 0.4ug of Vitamin K.
The B Vitamins
Yellow corn has more niacin, pantothenic acid and Vitamin B6. Both orange juice and yellow corn contain significant amounts of thiamin, riboflavin and folate.
| Orange Juice | Yellow Corn | |
|---|---|---|
| Thiamin | 0.09 MG | 0.093 MG |
| Riboflavin | 0.03 MG | 0.057 MG |
| Niacin | 0.4 MG | 1.683 MG |
| Pantothenic acid | 0.19 MG | 0.792 MG |
| Vitamin B6 | 0.04 MG | 0.139 MG |
| Folate | 30 UG | 23 UG |
Minerals
calcium
Orange juice has 267% more calcium than yellow corn - orange juice has 11mg of calcium per 100 grams and yellow corn has 3mg of calcium.
iron
Orange juice and yellow corn contain similar amounts of iron - orange juice has 0.2mg of iron per 100 grams and yellow corn has 0.45mg of iron.
potassium
Orange juice and yellow corn contain similar amounts of potassium - orange juice has 200mg of potassium per 100 grams and yellow corn has 218mg 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, both orange juice and yellow corn contain significant amounts of beta-carotene.
| Orange Juice | Yellow Corn | |
|---|---|---|
| beta-carotene | 33 UG | 66 UG |
| alpha-carotene | 6 UG | 23 UG |
| lutein + zeaxanthin | 115 UG | 906 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both orange juice and yellow corn contain significant amounts of alpha linoleic acid (ALA).
| Orange Juice | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.018 G |
| Total | 0.011 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than orange juice per 100 grams.
| Orange Juice | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.029 G | 0.586 G |
| Total | 0.029 G | 0.586 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Orange Juice g
()
|
Daily Values (%) |
Cooked Yellow Corn g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does orange juice or yellow corn contain more calories in 100 grams?Orange juice has 50% less calories than yellow corn - orange juice has 45 calories in 100g and yellow corn has 96 calories.
Does orange juice or yellow corn have more carbohydrates?
By weight, orange juice has 50% fewer carbohydrates than yellow corn - orange juice has 10.4g of carbs for 100g and yellow corn has 21g of carbohydrates.