Egg vs. Yellow Corn
Nutrition comparison of 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
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 egg and yellow corn:
- Egg has 11.2 times less sugar than yellow corn.
- Egg has 28.1 times less carbohydrates than yellow corn.
- Egg has more riboflavin and Vitamin B12, however, yellow corn contains more niacin.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A and protein.
- Yellow corn has 14.8 times less saturated fat than egg.
- Yellow corn is a great source of dietary fiber and potassium.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and yellow corn has 33% less calories than egg - yellow corn has 96 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is much heavier in protein, much lighter in carbs and much heavier in fat compared to yellow corn per calorie. Egg has a macronutrient ratio of 36:2:62 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Yellow Corn | |
|---|---|---|
| Protein | 36% | 12% |
| Carbohydrates | 2% | 76% |
| Fat | 62% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Egg has 28.1 times less carbohydrates than yellow corn - yellow corn has 21g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
dietary fiber
Yellow corn is a great source of dietary fiber and it has more dietary fiber than egg - yellow corn has 2.4g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Egg has 11.2 times less sugar than yellow corn - yellow corn has 4.5g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 268% more protein than yellow corn - yellow corn has 3.4g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Yellow corn has 14.8 times less saturated fat than egg - yellow corn has 0.2g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and yellow corn are low in trans fat - egg has 0.04g of trans fat per 100 grams and yellow corn does not contain significant amounts.
cholesterol
Egg is high in cholesterol and yellow corn has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and yellow corn does not contain significant amounts.
Vitamins
Vitamin C
Yellow corn has more Vitamin C than egg - yellow corn has 5.5mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has 11 times more Vitamin A than yellow corn - yellow corn has 13ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than yellow corn - egg has 82iu of Vitamin D per 100 grams and yellow corn does not contain significant amounts.
Vitamin E
Yellow corn and egg contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Yellow corn and egg contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Egg has more riboflavin and Vitamin B12, however, yellow corn contains more niacin. Both egg and yellow corn contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Egg | Yellow Corn | |
|---|---|---|
| Thiamin | 0.04 MG | 0.093 MG |
| Riboflavin | 0.457 MG | 0.057 MG |
| Niacin | 0.075 MG | 1.683 MG |
| Pantothenic acid | 1.533 MG | 0.792 MG |
| Vitamin B6 | 0.17 MG | 0.139 MG |
| Folate | 47 UG | 23 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Egg is a great source of calcium and it has 17 times more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Egg has 289% more iron than yellow corn - yellow corn has 0.45mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Yellow corn is a great source of potassium and it has 58% more potassium than egg - yellow corn has 218mg of potassium per 100 grams and egg has 138mg 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, both egg and yellow corn contain significant amounts of lutein + zeaxanthin.
| Egg | Yellow Corn | |
|---|---|---|
| lutein + zeaxanthin | 503 UG | 906 UG |
| beta-carotene | ~ | 66 UG |
| alpha-carotene | ~ | 23 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more alpha linoleic acid (ALA) and DHA than yellow corn per 100 grams.
| Egg | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.018 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than yellow corn per 100 grams.
| Egg | Yellow Corn | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 0.586 G |
| Total | 1.577 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: Egg (Egg, whole, raw, fresh) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Egg 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 yellow corn or egg contain more calories in 100 grams?Egg is high in calories and yellow corn has 30% less calories than egg - yellow corn has 96 calories in 100g and egg has 143 calories.
Is yellow corn or egg better for protein?
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 egg has 12.6g of protein.
Does yellow corn or egg have more carbohydrates?
By weight, egg has 28.1 times fewer carbohydrates than yellow corn - yellow corn has 21g of carbs for 100g and egg has 0.72g of carbohydrates.