Onion vs. Yellow Corn
Nutrition comparison of Onion 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
onion
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in onion and yellow corn:
- Onion has 55% less carbohydrates than yellow corn.
- Onion has 58% less calories than yellow corn.
- Yellow corn has more riboflavin, niacin and pantothenic acid.
- Yellow corn is a great source of dietary fiber and potassium.
USDA sources for nutritional information: Onion (Onions, 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
Onion has 58% less calories than yellow corn - yellow corn has 96 calories per 100 grams and onion has 40 calories.
For macronutrient ratios, onion is heavier in carbs, lighter in fat and similar to yellow corn for protein. Onion has a macronutrient ratio of 11:87:3 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Onion | Yellow Corn | |
|---|---|---|
| Protein | 11% | 12% |
| Carbohydrates | 87% | 76% |
| Fat | 3% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Onion has 55% less carbohydrates than yellow corn - yellow corn has 21g of total carbs per 100 grams and onion has 9.3g of carbohydrates.
dietary fiber
Yellow corn is a great source of dietary fiber and it has 41% more dietary fiber than onion - yellow corn has 2.4g of dietary fiber per 100 grams and onion has 1.7g of dietary fiber.
sugar
Yellow corn and onion contain similar amounts of sugar - yellow corn has 4.5g of sugar per 100 grams and onion has 4.2g of sugar.
Protein
protein
Yellow corn has 210% more protein than onion - yellow corn has 3.4g of protein per 100 grams and onion has 1.1g of protein.
Fat
saturated fat
Both yellow corn and onion are low in saturated fat - yellow corn has 0.2g of saturated fat per 100 grams and onion has 0.04g of saturated fat.
Vitamins
Vitamin C
Yellow corn and onion contain similar amounts of Vitamin C - yellow corn has 5.5mg of Vitamin C per 100 grams and onion has 7.4mg of Vitamin C.
Vitamin A
Yellow corn has more Vitamin A than onion - yellow corn has 13ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin E
Yellow corn and onion contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and onion has 0.02mg of Vitamin E.
Vitamin K
Yellow corn and onion contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and onion has 0.4ug of Vitamin K.
The B Vitamins
Yellow corn has more riboflavin, niacin and pantothenic acid. Both onion and yellow corn contain significant amounts of thiamin, Vitamin B6 and folate.
| Onion | Yellow Corn | |
|---|---|---|
| Thiamin | 0.046 MG | 0.093 MG |
| Riboflavin | 0.027 MG | 0.057 MG |
| Niacin | 0.116 MG | 1.683 MG |
| Pantothenic acid | 0.123 MG | 0.792 MG |
| Vitamin B6 | 0.12 MG | 0.139 MG |
| Folate | 19 UG | 23 UG |
Minerals
calcium
Onion has 667% more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and onion has 23mg of calcium.
iron
Yellow corn and onion contain similar amounts of iron - yellow corn has 0.45mg of iron per 100 grams and onion has 0.21mg of iron.
potassium
Yellow corn is a great source of potassium and it has 49% more potassium than onion - yellow corn has 218mg of potassium per 100 grams and onion has 146mg 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,
| Onion | Yellow Corn | |
|---|---|---|
| beta-carotene | 1 UG | 66 UG |
| lutein + zeaxanthin | 4 UG | 906 UG |
| alpha-carotene | ~ | 23 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, yellow corn has more alpha linoleic acid (ALA) than onion per 100 grams.
| Onion | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.004 G | 0.018 G |
| Total | 0.004 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than onion per 100 grams.
| Onion | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.013 G | 0.586 G |
| Total | 0.013 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: Onion (Onions, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Onion 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 % |
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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 % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
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 yellow corn or onion contain more calories in 100 grams?Onion has 60% less calories than yellow corn - yellow corn has 96 calories in 100g and onion has 40 calories.
Does yellow corn or onion have more carbohydrates?
By weight, onion has 60% fewer carbohydrates than yellow corn - yellow corn has 21g of carbs for 100g and onion has 9.3g of carbohydrates.