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.
Detailed nutritional comparison of olives 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: 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.


Image of Olives src
Image of Yellow Corn src

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) .

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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.