Cantaloupe vs. Yellow Corn
Nutrition comparison of Cantaloupe 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
cantaloupe
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and yellow corn:
- Both cantaloupe and yellow corn are high in potassium.
- Cantaloupe has 61% less carbohydrates than yellow corn.
- Cantaloupe has 65% less calories than yellow corn.
- Cantaloupe has more beta-carotene than yellow corn, however, yellow corn contains more lutein + zeaxanthin than cantaloupe.
- Cantaloupe is an excellent source of Vitamin A and Vitamin C.
- Yellow corn has more riboflavin, niacin and pantothenic acid.
- Yellow corn is a great source of dietary fiber.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cantaloupe has 65% less calories than yellow corn - cantaloupe has 34 calories per 100 grams and yellow corn has 96 calories.
For macronutrient ratios, cantaloupe is heavier in carbs, lighter in fat and similar to yellow corn for protein. Cantaloupe has a macronutrient ratio of 9:87:4 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Yellow Corn | |
|---|---|---|
| Protein | 9% | 12% |
| Carbohydrates | 87% | 76% |
| Fat | 4% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe has 61% less carbohydrates than yellow corn - cantaloupe has 8.2g 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 167% more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and yellow corn has 2.4g of dietary fiber.
sugar
Cantaloupe and yellow corn contain similar amounts of sugar - cantaloupe has 7.9g of sugar per 100 grams and yellow corn has 4.5g of sugar.
Protein
protein
Yellow corn has 306% more protein than cantaloupe - cantaloupe has 0.84g of protein per 100 grams and yellow corn has 3.4g of protein.
Fat
saturated fat
Both cantaloupe and yellow corn are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and yellow corn has 0.2g of saturated fat.
Vitamins
Vitamin C
Cantaloupe is an excellent source of Vitamin C and it has 567% more Vitamin C than yellow corn - cantaloupe has 36.7mg of Vitamin C per 100 grams and yellow corn has 5.5mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has 12 times more Vitamin A than yellow corn - cantaloupe has 169ug of Vitamin A per 100 grams and yellow corn has 13ug of Vitamin A.
Vitamin E
Cantaloupe and yellow corn contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and yellow corn has 0.09mg of Vitamin E.
Vitamin K
Cantaloupe and yellow corn contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and yellow corn has 0.4ug of Vitamin K.
The B Vitamins
Yellow corn has more riboflavin, niacin and pantothenic acid. Both cantaloupe and yellow corn contain significant amounts of thiamin, Vitamin B6 and folate.
| Cantaloupe | Yellow Corn | |
|---|---|---|
| Thiamin | 0.041 MG | 0.093 MG |
| Riboflavin | 0.019 MG | 0.057 MG |
| Niacin | 0.734 MG | 1.683 MG |
| Pantothenic acid | 0.105 MG | 0.792 MG |
| Vitamin B6 | 0.072 MG | 0.139 MG |
| Folate | 21 UG | 23 UG |
Minerals
calcium
Cantaloupe and yellow corn contain similar amounts of calcium - cantaloupe has 9mg of calcium per 100 grams and yellow corn has 3mg of calcium.
iron
Cantaloupe and yellow corn contain similar amounts of iron - cantaloupe has 0.21mg of iron per 100 grams and yellow corn has 0.45mg of iron.
potassium
Both cantaloupe and yellow corn are high in potassium. Cantaloupe has 22% more potassium than yellow corn - cantaloupe has 267mg 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, cantaloupe has more beta-carotene than yellow corn per 100 grams, however, yellow corn contains more lutein + zeaxanthin than cantaloupe per 100 grams. Both cantaloupe and yellow corn contain significant amounts of alpha-carotene.
| Cantaloupe | Yellow Corn | |
|---|---|---|
| beta-carotene | 2020 UG | 66 UG |
| alpha-carotene | 16 UG | 23 UG |
| lutein + zeaxanthin | 26 UG | 906 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cantaloupe has more alpha linoleic acid (ALA) than yellow corn per 100 grams.
| Cantaloupe | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.046 G | 0.018 G |
| Total | 0.046 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than cantaloupe per 100 grams.
| Cantaloupe | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.035 G | 0.586 G |
| Total | 0.035 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: Cantaloupe (Melons, cantaloupe, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Cantaloupe 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 cantaloupe or yellow corn contain more calories in 100 grams?Cantaloupe has 70% less calories than yellow corn - cantaloupe has 34 calories in 100g and yellow corn has 96 calories.
Does cantaloupe or yellow corn have more carbohydrates?
By weight, cantaloupe has 60% fewer carbohydrates than yellow corn - cantaloupe has 8.2g of carbs for 100g and yellow corn has 21g of carbohydrates.
Does cantaloupe or yellow corn contain more potassium?
Both cantaloupe and yellow corn are high in potassium. Cantaloupe has 20% more potassium than yellow corn - cantaloupe has 267mg of potassium in 100 grams and yellow corn has 218mg of potassium.