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.
Detailed nutritional comparison of egg 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: 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.


Image of Egg src
Image of Yellow Corn src

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 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 Egg or Yellow Corn .

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

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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.