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.
Detailed nutritional comparison of cantaloupe and yellow corn is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Cantaloupe src
Image of Yellow Corn src

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 9:87:5 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 5% 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Cantaloupe or Yellow Corn .

Note: The specific food items compared are: Cantaloupe (Melons, cantaloupe, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .

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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.

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