Cornmeal vs. Egg
Nutrition comparison of Cornmeal and Egg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
egg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and egg:
- Both cornmeal and egg are high in calories and protein.
- Cornmeal has 67% less saturated fat than egg.
- Cornmeal has more thiamin, niacin and Vitamin B6, however, egg contains more riboflavin, pantothenic acid and Vitamin B12.
- Cornmeal is a great source of iron.
- Cornmeal is an excellent source of dietary fiber and potassium.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A.
- For omega-3 fatty acids, egg has more dha than cornmeal.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Egg (Egg, whole, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cornmeal and egg are high in calories. Cornmeal has 169% more calories than egg - cornmeal has 384 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, cornmeal is much lighter in protein, much heavier in carbs and much lighter in fat compared to egg per calorie. Cornmeal has a macronutrient ratio of 10:76:14 and for egg, 36:2:62 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Egg | |
|---|---|---|
| Protein | 10% | 36% |
| Carbohydrates | 76% | 2% |
| Fat | 14% | 62% |
| Alcohol | ~ | ~ |
carbohydrates
Cornmeal is high in carbohydrates and egg has 99% less carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
The carbs in cornmeal are made of 85% starch, 13% dietary fiber and 2% sugar, whereas the carbs in egg comprise of 100% sugar.
dietary fiber
Cornmeal is an excellent source of dietary fiber and it has more dietary fiber than egg - cornmeal has 9.4g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Cornmeal and egg contain similar amounts of sugar - cornmeal has 1.6g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Both cornmeal and egg are high in protein. Egg has 28% more protein than cornmeal - cornmeal has 9.9g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Cornmeal has 67% less saturated fat than egg - cornmeal has 1g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and cornmeal are low in trans fat - egg has 0.04g of trans fat per 100 grams and cornmeal does not contain significant amounts.
cholesterol
Egg is high in cholesterol and cornmeal has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and cornmeal does not contain significant amounts.
Vitamins
Vitamin A
Egg is an excellent source of Vitamin A and it has more Vitamin A than cornmeal - egg has 160ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than cornmeal - egg has 82iu of Vitamin D per 100 grams and cornmeal does not contain significant amounts.
Vitamin E
Cornmeal and egg contain similar amounts of Vitamin E - cornmeal has 0.37mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Cornmeal and egg contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Cornmeal has more thiamin, niacin and Vitamin B6, however, egg contains more riboflavin, pantothenic acid and Vitamin B12. Both cornmeal and egg contain significant amounts of folate.
| Cornmeal | Egg | |
|---|---|---|
| Thiamin | 0.3 MG | 0.04 MG |
| Riboflavin | 0.093 MG | 0.457 MG |
| Niacin | 2.47 MG | 0.075 MG |
| Pantothenic acid | 0.595 MG | 1.533 MG |
| Vitamin B6 | 0.59 MG | 0.17 MG |
| Folate | 34 UG | 47 UG |
| Vitamin B12 | ~ | 0.89 UG |
Minerals
calcium
Egg is a great source of calcium and it has 833% more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Cornmeal is a great source of iron and it has 71% more iron than egg - cornmeal has 3mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Cornmeal is an excellent source of potassium and it has 133% more potassium than egg - cornmeal has 322mg of potassium per 100 grams and egg has 138mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more DHA than cornmeal per 100 grams. Both cornmeal and egg contain significant amounts of alpha linoleic acid (ALA).
| Cornmeal | Egg | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.048 G |
| DHA | ~ | 0.058 G |
| DPA | ~ | 0.007 G |
| Total | 0.06 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, both cornmeal and egg contain significant amounts of linoleic acid.
| Cornmeal | Egg | |
|---|---|---|
| other omega 6 | ~ | 0.022 G |
| linoleic acid | 2.292 G | 1.555 G |
| Total | 2.292 G | 1.577 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.
Cornmeal g
()
|
Daily Values (%) |
Egg 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 cornmeal or egg contain more calories in 100 grams?Both cornmeal and egg are high in calories. Cornmeal has 170% more calories than egg - cornmeal has 384 calories in 100g and egg has 143 calories.
Is cornmeal or egg better for protein?
Both cornmeal and egg are high in protein. Egg has 30% more protein than cornmeal - cornmeal has 9.9g of protein per 100 grams and egg has 12.6g of protein.
Does cornmeal or egg have more carbohydrates?
By weight, cornmeal is high in carbohydrates and egg has 100% fewer carbohydrates than cornmeal - cornmeal has 72.9g of carbs for 100g and egg has 0.72g of carbohydrates. the carbs in cornmeal are made of 90% starch, 10% dietary fiber and 0% sugar, whereas the carbs in egg comprise of 100% sugar.
Does cornmeal or egg contain more potassium?
Cornmeal is a rich source of potassium and it has 130% more potassium than egg - cornmeal has 322mg of potassium in 100 grams and egg has 138mg of potassium.