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.
Detailed nutritional comparison of mango 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: Mango (Mangos, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Mango src
Image of Yellow Corn src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Mango or Yellow Corn .

Note: The specific food items compared are: Mango (Mangos, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .

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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.