Watermelon vs. Yellow Corn
Nutrition comparison of Watermelon 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
watermelon
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in watermelon and yellow corn:
- Watermelon has 64% less carbohydrates than yellow corn.
- Watermelon has 69% less calories than yellow corn.
- Watermelon has more beta-carotene and lycopene than yellow corn, however, yellow corn contains more lutein + zeaxanthin and alpha-carotene than watermelon.
- 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: Watermelon (Watermelon, 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
Watermelon has 69% less calories than yellow corn - watermelon has 30 calories per 100 grams and yellow corn has 96 calories.
For macronutrient ratios, watermelon is lighter in protein, heavier in carbs and lighter in fat compared to yellow corn per calorie. Watermelon has a macronutrient ratio of 7:90:4 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Watermelon | Yellow Corn | |
|---|---|---|
| Protein | 7% | 12% |
| Carbohydrates | 90% | 76% |
| Fat | 4% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon has 64% less carbohydrates than yellow corn - watermelon has 7.6g 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 500% more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and yellow corn has 2.4g of dietary fiber.
sugar
Watermelon and yellow corn contain similar amounts of sugar - watermelon has 6.2g of sugar per 100 grams and yellow corn has 4.5g of sugar.
Protein
protein
Yellow corn has 459% more protein than watermelon - watermelon has 0.61g of protein per 100 grams and yellow corn has 3.4g of protein.
Fat
saturated fat
Both watermelon and yellow corn are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and yellow corn has 0.2g of saturated fat.
Vitamins
Vitamin C
Watermelon has 47% more Vitamin C than yellow corn - watermelon has 8.1mg of Vitamin C per 100 grams and yellow corn has 5.5mg of Vitamin C.
Vitamin A
Watermelon and yellow corn contain similar amounts of Vitamin A - watermelon has 28ug of Vitamin A per 100 grams and yellow corn has 13ug of Vitamin A.
Vitamin E
Watermelon and yellow corn contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and yellow corn has 0.09mg of Vitamin E.
Vitamin K
Watermelon and yellow corn contain similar amounts of Vitamin K - watermelon has 0.1ug 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.
| Watermelon | Yellow Corn | |
|---|---|---|
| Thiamin | 0.033 MG | 0.093 MG |
| Riboflavin | 0.021 MG | 0.057 MG |
| Niacin | 0.178 MG | 1.683 MG |
| Pantothenic acid | 0.221 MG | 0.792 MG |
| Vitamin B6 | 0.045 MG | 0.139 MG |
| Folate | 3 UG | 23 UG |
Minerals
calcium
Watermelon and yellow corn contain similar amounts of calcium - watermelon has 7mg of calcium per 100 grams and yellow corn has 3mg of calcium.
iron
Watermelon and yellow corn contain similar amounts of iron - watermelon has 0.24mg 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 95% more potassium than watermelon - watermelon has 112mg 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, watermelon has more beta-carotene and lycopene than yellow corn per 100 grams, however, yellow corn contains more lutein + zeaxanthin and alpha-carotene than watermelon per 100 grams.
| Watermelon | Yellow Corn | |
|---|---|---|
| beta-carotene | 303 UG | 66 UG |
| lycopene | 4532 UG | ~ |
| lutein + zeaxanthin | 8 UG | 906 UG |
| alpha-carotene | ~ | 23 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than watermelon per 100 grams.
| Watermelon | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.05 G | 0.586 G |
| Total | 0.05 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: Watermelon (Watermelon, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Watermelon 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 % |
|
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 % |
|
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 % |
|
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 watermelon or yellow corn contain more calories in 100 grams?Watermelon has 70% less calories than yellow corn - watermelon has 30 calories in 100g and yellow corn has 96 calories.
Does watermelon or yellow corn have more carbohydrates?
By weight, watermelon has 60% fewer carbohydrates than yellow corn - watermelon has 7.6g of carbs for 100g and yellow corn has 21g of carbohydrates.