Egg Yolk vs. Yellow Corn
Nutrition comparison of Egg Yolk 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 yolk
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 yolk and yellow corn:
- Egg yolk has 4.8 times less carbohydrates than yellow corn.
- Egg yolk has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, yellow corn contains more niacin.
- Egg yolk is a great source of iron.
- Egg yolk is an excellent source of Vitamin A, Vitamin D, calcium and protein.
- Yellow corn is a great source of dietary fiber and potassium.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, 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 yolk is high in calories and yellow corn has 70% less calories than egg yolk - yellow corn has 96 calories per 100 grams and egg yolk has 322 calories.
For macronutrient ratios, egg yolk is heavier in protein, much lighter in carbs and much heavier in fat compared to yellow corn per calorie. Egg yolk has a macronutrient ratio of 20:5:75 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Yellow Corn | |
|---|---|---|
| Protein | 20% | 12% |
| Carbohydrates | 5% | 76% |
| Fat | 75% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Egg yolk has 4.8 times less carbohydrates than yellow corn - yellow corn has 21g of total carbs per 100 grams and egg yolk has 3.6g of carbohydrates.
dietary fiber
Yellow corn is a great source of dietary fiber and it has more dietary fiber than egg yolk - yellow corn has 2.4g of dietary fiber per 100 grams and egg yolk does not contain significant amounts.
sugar
Yellow corn and egg yolk contain similar amounts of sugar - yellow corn has 4.5g of sugar per 100 grams and egg yolk has 0.56g of sugar.
Protein
protein
Egg yolk is an excellent source of protein and it has 365% more protein than yellow corn - yellow corn has 3.4g of protein per 100 grams and egg yolk has 15.9g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and yellow corn has 98% less saturated fat than egg yolk - yellow corn has 0.2g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.
cholesterol
Egg yolk is high in cholesterol and yellow corn has less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and yellow corn does not contain significant amounts.
Vitamins
Vitamin C
Yellow corn has more Vitamin C than egg yolk - yellow corn has 5.5mg of Vitamin C per 100 grams and egg yolk does not contain significant amounts.
Vitamin A
Egg yolk is an excellent source of Vitamin A and it has 28 times more Vitamin A than yellow corn - yellow corn has 13ug of Vitamin A per 100 grams and egg yolk has 381ug of Vitamin A.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has more Vitamin D than yellow corn - egg yolk has 218iu of Vitamin D per 100 grams and yellow corn does not contain significant amounts.
Vitamin E
Egg yolk has 27 times more Vitamin E than yellow corn - yellow corn has 0.09mg of Vitamin E per 100 grams and egg yolk has 2.6mg of Vitamin E.
Vitamin K
Yellow corn and egg yolk contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and egg yolk has 0.7ug of Vitamin K.
The B Vitamins
Egg yolk has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, yellow corn contains more niacin. Both egg yolk and yellow corn contain significant amounts of thiamin.
| Egg Yolk | Yellow Corn | |
|---|---|---|
| Thiamin | 0.176 MG | 0.093 MG |
| Riboflavin | 0.528 MG | 0.057 MG |
| Niacin | 0.024 MG | 1.683 MG |
| Pantothenic acid | 2.99 MG | 0.792 MG |
| Vitamin B6 | 0.35 MG | 0.139 MG |
| Folate | 146 UG | 23 UG |
| Vitamin B12 | 1.95 UG | ~ |
Minerals
calcium
Egg yolk is an excellent source of calcium and it has 42 times more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Egg yolk is a great source of iron and it has 507% more iron than yellow corn - yellow corn has 0.45mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Yellow corn is a great source of potassium and it has 100% more potassium than egg yolk - yellow corn has 218mg of potassium per 100 grams and egg yolk has 109mg 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 yolk and yellow corn contain significant amounts of beta-carotene, alpha-carotene and lutein + zeaxanthin.
| Egg Yolk | Yellow Corn | |
|---|---|---|
| beta-carotene | 88 UG | 66 UG |
| alpha-carotene | 38 UG | 23 UG |
| lutein + zeaxanthin | 1094 UG | 906 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg yolk has more alpha linoleic acid (ALA), DHA and EPA than yellow corn per 100 grams.
| Egg Yolk | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.018 G |
| DHA | 0.114 G | ~ |
| EPA | 0.011 G | ~ |
| Total | 0.228 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, egg yolk has more linoleic acid than yellow corn per 100 grams.
| Egg Yolk | Yellow Corn | |
|---|---|---|
| other omega 6 | 0.438 G | ~ |
| linoleic acid | 3.538 G | 0.586 G |
| Total | 3.976 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 Yolk (Egg, yolk, raw, fresh) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Egg Yolk 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 yolk contain more calories in 100 grams?Egg yolk is high in calories and yellow corn has 70% less calories than egg yolk - yellow corn has 96 calories in 100g and egg yolk has 322 calories.
Does yellow corn or egg yolk have more carbohydrates?
By weight, egg yolk has 4.8 times fewer carbohydrates than yellow corn - yellow corn has 21g of carbs for 100g and egg yolk has 3.6g of carbohydrates.
Does yellow corn or egg yolk contain more calcium?
Egg yolk is a rich source of calcium and it has 42 times more calcium than yellow corn - yellow corn has 3mg of calcium in 100 grams and egg yolk has 129mg of calcium.