Olives vs. Yellow Corn
Nutrition comparison of Olives 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
olives
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and yellow corn:
- Olive has 71% less carbohydrates than yellow corn.
- Olive has more beta-carotene than yellow corn, however, yellow corn contains more alpha-carotene than olive.
- Olive is an excellent source of calcium and iron.
- Yellow corn has 10.5 times less saturated fat than olive.
- 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: Olives (Olives, ripe, canned (small-extra large)) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olives and yellow corn contain similar amounts of calories - olive has 116 calories per 100 grams and yellow corn has 96 calories.
For macronutrient ratios, olives is lighter in protein, much lighter in carbs and much heavier in fat compared to yellow corn per calorie. Olives has a macronutrient ratio of 4:19:77 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Yellow Corn | |
|---|---|---|
| Protein | 4% | 12% |
| Carbohydrates | 19% | 76% |
| Fat | 77% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Olive has 71% less carbohydrates than yellow corn - olive has 6g 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 50% more dietary fiber than olive - olive has 1.6g of dietary fiber per 100 grams and yellow corn has 2.4g of dietary fiber.
sugar
Olive has less sugar than yellow corn - yellow corn has 4.5g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Yellow corn has 306% more protein than olive - olive has 0.84g of protein per 100 grams and yellow corn has 3.4g of protein.
Fat
saturated fat
Yellow corn has 10.5 times less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and yellow corn has 0.2g of saturated fat.
Vitamins
Vitamin C
Yellow corn has 511% more Vitamin C than olive - olive has 0.9mg of Vitamin C per 100 grams and yellow corn has 5.5mg of Vitamin C.
Vitamin A
Olives and yellow corn contain similar amounts of Vitamin A - olive has 17ug of Vitamin A per 100 grams and yellow corn has 13ug of Vitamin A.
Vitamin E
Olive has 17 times more Vitamin E than yellow corn - olive has 1.7mg of Vitamin E per 100 grams and yellow corn has 0.09mg of Vitamin E.
Vitamin K
Olives and yellow corn contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and yellow corn has 0.4ug of Vitamin K.
The B Vitamins
Yellow corn has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olives | Yellow Corn | |
|---|---|---|
| Thiamin | 0.003 MG | 0.093 MG |
| Riboflavin | ~ | 0.057 MG |
| Niacin | 0.037 MG | 1.683 MG |
| Pantothenic acid | 0.015 MG | 0.792 MG |
| Vitamin B6 | 0.009 MG | 0.139 MG |
| Folate | ~ | 23 UG |
Minerals
calcium
Olive is an excellent source of calcium and it has 28 times more calcium than yellow corn - olive has 88mg of calcium per 100 grams and yellow corn has 3mg of calcium.
iron
Olive is an excellent source of iron and it has 12 times more iron than yellow corn - olive has 6.3mg 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 26 times more potassium than olive - olive has 8mg 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, olive has more beta-carotene than yellow corn per 100 grams, however, yellow corn contains more alpha-carotene than olive per 100 grams. Both olives and yellow corn contain significant amounts of lutein + zeaxanthin.
| Olives | Yellow Corn | |
|---|---|---|
| beta-carotene | 198 UG | 66 UG |
| lutein + zeaxanthin | 510 UG | 906 UG |
| alpha-carotene | ~ | 23 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both olives and yellow corn contain significant amounts of linoleic acid.
| Olives | Yellow Corn | |
|---|---|---|
| other omega 6 | 0.055 G | ~ |
| linoleic acid | 0.629 G | 0.586 G |
| Total | 0.684 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: Olives (Olives, ripe, canned (small-extra large)) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Olives g
()
|
Daily Values (%) |
Cooked Yellow Corn g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 olives or yellow corn contain more calories in 100 grams?Olives and yellow corn contain similar amounts of calories - olive has 116 calories in 100g and yellow corn has 96 calories.
Does olives or yellow corn have more carbohydrates?
By weight, olive has 70% fewer carbohydrates than yellow corn - olive has 6g of carbs for 100g and yellow corn has 21g of carbohydrates.
Does olives or yellow corn contain more calcium?
Olive is a rich source of calcium and it has 28 times more calcium than yellow corn - olive has 88mg of calcium in 100 grams and yellow corn has 3mg of calcium.
Does olives or yellow corn contain more iron?
Olive is an abundant source of iron and it has 12 times more iron than yellow corn - olive has 6.3mg of iron in 100 grams and yellow corn has 0.45mg of iron.