Orange vs. Yellow Corn
Nutrition comparison of Orange 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
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 and yellow corn:
- Both orange and yellow corn are high in dietary fiber.
- Orange has 52% less calories than yellow corn.
- Orange is a great source of calcium.
- Orange is an excellent source of Vitamin C.
- Yellow corn has more niacin, pantothenic acid and Vitamin B6.
- Yellow corn is a great source of potassium.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) 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 has 52% less calories than yellow corn - orange has 46 calories per 100 grams and yellow corn has 96 calories.
For macronutrient ratios, orange is lighter in protein, heavier in carbs and lighter in fat compared to yellow corn per calorie. Orange has a macronutrient ratio of 6:91:4 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Yellow Corn | |
|---|---|---|
| Protein | 6% | 12% |
| Carbohydrates | 91% | 76% |
| Fat | 4% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Orange has 45% less carbohydrates than yellow corn - orange has 11.5g of total carbs per 100 grams and yellow corn has 21g of carbohydrates.
dietary fiber
Both orange and yellow corn are high in dietary fiber. is very similar to orange for dietary fiber - orange has 2.4g of dietary fiber per 100 grams and yellow corn has 2.4g of dietary fiber.
sugar
Yellow corn has 50% less sugar than orange - orange has 9.1g of sugar per 100 grams and yellow corn has 4.5g of sugar.
Protein
protein
Yellow corn has 387% more protein than orange - orange has 0.7g of protein per 100 grams and yellow corn has 3.4g of protein.
Fat
saturated fat
Both orange and yellow corn are low in saturated fat - orange has 0.03g of saturated fat per 100 grams and yellow corn has 0.2g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has 718% more Vitamin C than yellow corn - orange has 45mg of Vitamin C per 100 grams and yellow corn has 5.5mg of Vitamin C.
Vitamin A
Orange and yellow corn contain similar amounts of Vitamin A - orange has 11ug of Vitamin A per 100 grams and yellow corn has 13ug of Vitamin A.
Vitamin E
Orange and yellow corn contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and yellow corn has 0.09mg of Vitamin E.
Vitamin K
Yellow corn and orange contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Yellow corn has more niacin, pantothenic acid and Vitamin B6. Both orange and yellow corn contain significant amounts of thiamin, riboflavin and folate.
| Orange | Yellow Corn | |
|---|---|---|
| Thiamin | 0.1 MG | 0.093 MG |
| Riboflavin | 0.04 MG | 0.057 MG |
| Niacin | 0.4 MG | 1.683 MG |
| Pantothenic acid | 0.25 MG | 0.792 MG |
| Vitamin B6 | 0.051 MG | 0.139 MG |
| Folate | 17 UG | 23 UG |
Minerals
calcium
Orange is a great source of calcium and it has 13 times more calcium than yellow corn - orange has 43mg of calcium per 100 grams and yellow corn has 3mg of calcium.
iron
Orange and yellow corn contain similar amounts of iron - orange has 0.09mg of iron per 100 grams and yellow corn has 0.45mg of iron.
potassium
Yellow corn is a great source of potassium and it has 29% more potassium than orange - orange has 169mg 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 and yellow corn contain significant amounts of beta-carotene.
| Orange | Yellow Corn | |
|---|---|---|
| beta-carotene | 71 UG | 66 UG |
| alpha-carotene | 11 UG | 23 UG |
| lutein + zeaxanthin | 129 UG | 906 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both orange and yellow corn contain significant amounts of alpha linoleic acid (ALA).
| Orange | 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 per 100 grams.
| Orange | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.031 G | 0.586 G |
| Total | 0.031 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 (Oranges, raw, Florida) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Orange 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 or yellow corn contain more calories in 100 grams?Orange has 50% less calories than yellow corn - orange has 46 calories in 100g and yellow corn has 96 calories.
Does orange or yellow corn have more carbohydrates?
By weight, orange has 50% fewer carbohydrates than yellow corn - orange has 11.5g of carbs for 100g and yellow corn has 21g of carbohydrates.