Olive Oil vs. Yellow Corn
Nutrition comparison of Olive Oil 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
olive oil
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and yellow corn:
- Olive oil is an excellent source of Vitamin E.
- Yellow corn has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Yellow corn is a great source of dietary fiber and potassium.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive oil is high in calories and yellow corn has 89% less calories than olive oil - yellow corn has 96 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, olive oil is lighter in protein, much lighter in carbs and much heavier in fat compared to yellow corn per calorie. Olive oil has a macronutrient ratio of 0:0:100 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Yellow Corn | |
|---|---|---|
| Protein | ~ | 12% |
| Carbohydrates | ~ | 76% |
| Fat | 100% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Olive oil has less carbohydrates than yellow corn - yellow corn has 21g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Yellow corn is a great source of dietary fiber and it has more dietary fiber than olive oil - yellow corn has 2.4g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Olive oil has less sugar than yellow corn - yellow corn has 4.5g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Yellow corn has more protein than olive oil - yellow corn has 3.4g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and yellow corn has 99% less saturated fat than olive oil - yellow corn has 0.2g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
Vitamins
Vitamin C
Yellow corn has more Vitamin C than olive oil - yellow corn has 5.5mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.
Vitamin A
Yellow corn has more Vitamin A than olive oil - yellow corn has 13ug of Vitamin A per 100 grams and olive oil does not contain significant amounts.
Vitamin E
Olive oil is an excellent source of Vitamin E and it has 158 times more Vitamin E than yellow corn - yellow corn has 0.09mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.
Vitamin K
Olive oil has 149 times more Vitamin K than yellow corn - yellow corn has 0.4ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.
The B Vitamins
Yellow corn has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olive Oil | Yellow Corn | |
|---|---|---|
| Thiamin | ~ | 0.093 MG |
| Riboflavin | ~ | 0.057 MG |
| Niacin | ~ | 1.683 MG |
| Pantothenic acid | ~ | 0.792 MG |
| Vitamin B6 | ~ | 0.139 MG |
| Folate | ~ | 23 UG |
Minerals
calcium
Yellow corn and olive oil contain similar amounts of calcium - yellow corn has 3mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Yellow corn and olive oil contain similar amounts of iron - yellow corn has 0.45mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Yellow corn is a great source of potassium and it has 217 times more potassium than olive oil - yellow corn has 218mg of potassium per 100 grams and olive oil has 1mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than yellow corn per 100 grams.
| Olive Oil | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 0.018 G |
| Total | 0.761 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than yellow corn per 100 grams.
| Olive Oil | Yellow Corn | |
|---|---|---|
| other omega 6 | 0.414 G | ~ |
| linoleic acid | 9.762 G | 0.586 G |
| Total | 10.176 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: Olive Oil (Oil, olive, salad or cooking) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Olive Oil 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 % |
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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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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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 yellow corn or olive oil contain more calories in 100 grams?Olive oil is high in calories and yellow corn has 90% less calories than olive oil - yellow corn has 96 calories in 100g and olive oil has 884 calories.
Does yellow corn or olive oil have more carbohydrates?
By weight, olive oil has fewer carbohydrates than yellow corn - yellow corn has 21g of carbs for 100g and olive oil has no carbs..