Mango vs. Yellow Corn
Nutrition comparison of Mango 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
mango
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and yellow corn:
- Mango has more beta-carotene than yellow corn, however, yellow corn contains more alpha-carotene and lutein + zeaxanthin than mango.
- Mango is an excellent source of Vitamin C.
- Yellow corn has 67% less sugar than mango.
- Yellow corn has more thiamin, niacin and pantothenic acid.
- Yellow corn is a great source of dietary fiber and potassium.
USDA sources for nutritional information: Mango (Mangos, 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
Mango has 38% less calories than yellow corn - mango has 60 calories per 100 grams and yellow corn has 96 calories.
For macronutrient ratios, mango is lighter in protein, heavier in carbs and lighter in fat compared to yellow corn per calorie. Mango has a macronutrient ratio of 5:90:5 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Yellow Corn | |
|---|---|---|
| Protein | 5% | 12% |
| Carbohydrates | 90% | 76% |
| Fat | 5% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Mango has 29% less carbohydrates than yellow corn - mango has 15g 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 mango - mango has 1.6g of dietary fiber per 100 grams and yellow corn has 2.4g of dietary fiber.
sugar
Yellow corn has 67% less sugar than mango - mango has 13.7g of sugar per 100 grams and yellow corn has 4.5g of sugar.
Protein
protein
Yellow corn has 316% more protein than mango - mango has 0.82g of protein per 100 grams and yellow corn has 3.4g of protein.
Fat
saturated fat
Both mango and yellow corn are low in saturated fat - mango has 0.09g of saturated fat per 100 grams and yellow corn has 0.2g of saturated fat.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has 562% more Vitamin C than yellow corn - mango has 36.4mg of Vitamin C per 100 grams and yellow corn has 5.5mg of Vitamin C.
Vitamin A
Mango has 315% more Vitamin A than yellow corn - mango has 54ug of Vitamin A per 100 grams and yellow corn has 13ug of Vitamin A.
Vitamin E
Mango and yellow corn contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and yellow corn has 0.09mg of Vitamin E.
Vitamin K
Mango and yellow corn contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and yellow corn has 0.4ug of Vitamin K.
The B Vitamins
Yellow corn has more thiamin, niacin and pantothenic acid. Both mango and yellow corn contain significant amounts of riboflavin, Vitamin B6 and folate.
| Mango | Yellow Corn | |
|---|---|---|
| Thiamin | 0.028 MG | 0.093 MG |
| Riboflavin | 0.038 MG | 0.057 MG |
| Niacin | 0.669 MG | 1.683 MG |
| Pantothenic acid | 0.197 MG | 0.792 MG |
| Vitamin B6 | 0.119 MG | 0.139 MG |
| Folate | 43 UG | 23 UG |
Minerals
calcium
Mango has 267% more calcium than yellow corn - mango has 11mg of calcium per 100 grams and yellow corn has 3mg of calcium.
iron
Mango and yellow corn contain similar amounts of iron - mango has 0.16mg 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 30% more potassium than mango - mango has 168mg 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, mango has more beta-carotene than yellow corn per 100 grams, however, yellow corn contains more alpha-carotene and lutein + zeaxanthin than mango per 100 grams.
| Mango | Yellow Corn | |
|---|---|---|
| beta-carotene | 640 UG | 66 UG |
| alpha-carotene | 9 UG | 23 UG |
| lycopene | 3 UG | ~ |
| lutein + zeaxanthin | 23 UG | 906 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mango has more alpha linoleic acid (ALA) than yellow corn per 100 grams.
| Mango | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.018 G |
| Total | 0.051 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than mango per 100 grams.
| Mango | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.019 G | 0.586 G |
| Total | 0.019 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: Mango (Mangos, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Mango 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 mango or yellow corn contain more calories in 100 grams?Mango has 40% less calories than yellow corn - mango has 60 calories in 100g and yellow corn has 96 calories.
Does mango or yellow corn have more carbohydrates?
By weight, mango has 30% fewer carbohydrates than yellow corn - mango has 15g of carbs for 100g and yellow corn has 21g of carbohydrates.