Boiled Egg vs. Yellow Corn
Nutrition comparison of Cooked Boiled Egg 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
cooked
boiled egg
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and yellow corn:
- Boiled egg has 17.7 times less carbohydrates than yellow corn.
- Boiled egg has more riboflavin and Vitamin B12, however, yellow corn contains more niacin.
- Boiled egg is a great source of Vitamin A, Vitamin D and calcium.
- Boiled egg is an excellent source of protein.
- For omega-3 fatty acids, boiled egg has more dha than yellow corn.
- Yellow corn has 15.5 times less saturated fat than boiled egg.
- Yellow corn is a great source of dietary fiber and potassium.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Boiled egg is high in calories and yellow corn has 38% less calories than boiled egg - yellow corn has 96 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is much heavier in protein, much lighter in carbs and much heavier in fat compared to yellow corn per calorie. Boiled egg has a macronutrient ratio of 34:3:64 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Yellow Corn | |
|---|---|---|
| Protein | 34% | 12% |
| Carbohydrates | 3% | 76% |
| Fat | 64% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Boiled egg has 17.7 times less carbohydrates than yellow corn - yellow corn has 21g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
dietary fiber
Yellow corn is a great source of dietary fiber and it has more dietary fiber than boiled egg - yellow corn has 2.4g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.
sugar
Yellow corn and boiled egg contain similar amounts of sugar - yellow corn has 4.5g of sugar per 100 grams and boiled egg has 1.1g of sugar.
Protein
protein
Boiled egg is an excellent source of protein and it has 269% more protein than yellow corn - yellow corn has 3.4g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Yellow corn has 15.5 times less saturated fat than boiled egg - yellow corn has 0.2g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and yellow corn has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and yellow corn does not contain significant amounts.
Vitamins
Vitamin C
Yellow corn has more Vitamin C than boiled egg - yellow corn has 5.5mg of Vitamin C per 100 grams and boiled egg does not contain significant amounts.
Vitamin A
Boiled egg is a great source of Vitamin A and it has 10 times more Vitamin A than yellow corn - yellow corn has 13ug of Vitamin A per 100 grams and boiled egg has 149ug of Vitamin A.
Vitamin D
Boiled egg is a great source of Vitamin D and it has more Vitamin D than yellow corn - boiled egg has 87iu of Vitamin D per 100 grams and yellow corn does not contain significant amounts.
Vitamin E
Yellow corn and boiled egg contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Yellow corn and boiled egg contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.
The B Vitamins
Boiled egg has more riboflavin and Vitamin B12, however, yellow corn contains more niacin. Both boiled egg and yellow corn contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Boiled Egg | Yellow Corn | |
|---|---|---|
| Thiamin | 0.066 MG | 0.093 MG |
| Riboflavin | 0.513 MG | 0.057 MG |
| Niacin | 0.064 MG | 1.683 MG |
| Pantothenic acid | 1.398 MG | 0.792 MG |
| Vitamin B6 | 0.121 MG | 0.139 MG |
| Folate | 44 UG | 23 UG |
| Vitamin B12 | 1.11 UG | ~ |
Minerals
calcium
Boiled egg is a great source of calcium and it has 15 times more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Boiled egg has 164% more iron than yellow corn - yellow corn has 0.45mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Yellow corn is a great source of potassium and it has 73% more potassium than boiled egg - yellow corn has 218mg of potassium per 100 grams and boiled egg has 126mg 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,
| Boiled Egg | Yellow Corn | |
|---|---|---|
| beta-carotene | 11 UG | 66 UG |
| lutein + zeaxanthin | 353 UG | 906 UG |
| alpha-carotene | ~ | 23 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, boiled egg has more DHA than yellow corn per 100 grams. Both boiled egg and yellow corn contain significant amounts of alpha linoleic acid (ALA).
| Boiled Egg | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.018 G |
| DHA | 0.038 G | ~ |
| EPA | 0.005 G | ~ |
| Total | 0.078 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, boiled egg has more linoleic acid than yellow corn per 100 grams.
| Boiled Egg | Yellow Corn | |
|---|---|---|
| linoleic acid | 1.188 G | 0.586 G |
| other omega 6 | 0.149 G | ~ |
| Total | 1.337 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: Boiled Egg (Egg, whole, cooked, hard-boiled) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Cooked Boiled Egg g
()
|
Daily Values (%) |
Cooked Yellow Corn g
()
|
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|---|---|---|---|---|---|---|---|
| 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 yellow corn or boiled egg contain more calories in 100 grams?Boiled egg is high in calories and yellow corn has 40% less calories than boiled egg - yellow corn has 96 calories in 100g and boiled egg has 155 calories.
Is yellow corn or boiled egg better for protein?
Boiled egg is a fantastic source of protein and it has 270% more protein than yellow corn - yellow corn has 3.4g of protein per 100 grams and boiled egg has 12.6g of protein.
Does yellow corn or boiled egg have more carbohydrates?
By weight, boiled egg has 17.7 times fewer carbohydrates than yellow corn - yellow corn has 21g of carbs for 100g and boiled egg has 1.1g of carbohydrates.