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Eggnog vs. Cornmeal — In-Depth Nutrition Comparison

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How are eggnog and cornmeal different?

  • Eggnog is higher in vitamin B12 and calcium; however, cornmeal is richer in folate, iron, vitamin B1, vitamin B3, fiber, and vitamin B2.
  • Daily need coverage for folate for cornmeal is 52% higher.
  • Eggnog has a lower glycemic index (55) than cornmeal (68).

Eggnog and Cornmeal, degermed, enriched, yellow are the varieties used in this article.

Infographic

Eggnog vs Cornmeal infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Eggnog
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 39% 15% 7.5% 4.3% 13% 47% 7% 0.65% 23%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Contains more CalciumCalcium +4233.3%
Contains more PotassiumPotassium +16.2%
Contains more MagnesiumMagnesium +68.4%
Contains more IronIron +2080%
Contains more CopperCopper +484.6%
Contains more ZincZinc +43.5%
Contains less SodiumSodium -87%
Contains more ManganeseManganese +3380%
Contains more SeleniumSelenium +150%
~equal in Phosphorus ~99mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Eggnog
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5% 20% 4.2% 18% 8.5% 44% 2% 25% 12% 56% 0.75% 0.75% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 3.7% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +436.4%
Contains more Vitamin EVitamin E +75%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +73.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +507%
Contains more Vitamin B1Vitamin B1 +1520.6%
Contains more Vitamin B2Vitamin B2 +101.1%
Contains more Vitamin B3Vitamin B3 +4631.4%
Contains more Vitamin B6Vitamin B6 +264%
Contains more FolateFolate +20800%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Eggnog
3
5% 4% 8% 83%
Protein: 4.55 g
Fats: 4.19 g
Carbs: 8.05 g
Water: 82.54 g
Other: 0.67 g
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more FatsFats +139.4%
Contains more WaterWater +638.3%
Contains more OtherOther +31.4%
Contains more ProteinProtein +56.3%
Contains more CarbsCarbs +887%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Eggnog
1
63% 32% 5%
Saturated fat: Sat. Fat 2.591 g
Monounsaturated fat: Mono. Fat 1.302 g
Polyunsaturated fat: Poly. Fat 0.198 g
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
Contains more Mono. FatMonounsaturated fat +233.8%
Contains less Sat. FatSaturated fat -91.5%
Contains more Poly. FatPolyunsaturated fat +318.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Eggnog
2
97%
Starch: 0 g
Sucrose: 0.04 g
Glucose: 0.07 g
Fructose: 0.04 g
Lactose: 7.84 g
Maltose: 0.04 g
Galactose: 0.04 g
98%
Starch: 73.3 g
Sucrose: 0.68 g
Glucose: 0.56 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +1600%
Contains more GlucoseGlucose +700%
Contains more FructoseFructose +325%
Contains more MaltoseMaltose +375%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Eggnog Cornmeal
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Eggnog Cornmeal DV% diff.
Folate 1µg 209µg 52%
Iron 0.2mg 4.36mg 52%
Vitamin B1 0.034mg 0.551mg 43%
Vitamin B3 0.105mg 4.968mg 30%
Starch 73.3g 30%
Carbs 8.05g 79.45g 24%
Cholesterol 59mg 0mg 20%
Vitamin B12 0.45µg 0µg 19%
Fiber 0g 3.9g 16%
Vitamin B2 0.19mg 0.382mg 15%
Calories 88kcal 370kcal 14%
Calcium 130mg 3mg 13%
Saturated fat 2.591g 0.22g 11%
Selenium 4.2µg 10.5µg 11%
Vitamin B6 0.05mg 0.182mg 10%
Choline 52.2mg 8.6mg 8%
Copper 0.013mg 0.076mg 7%
Manganese 0.005mg 0.174mg 7%
Vitamin D 1.2µg 0µg 6%
Vitamin D 49IU 0IU 6%
Vitamin A 59µg 11µg 5%
Protein 4.55g 7.11g 5%
Fats 4.19g 1.75g 4%
Polyunsaturated fat 0.198g 0.828g 4%
Vitamin B5 0.417mg 0.24mg 4%
Magnesium 19mg 32mg 3%
Vitamin C 1.5mg 0mg 2%
Zinc 0.46mg 0.66mg 2%
Monounsaturated fat 1.302g 0.39g 2%
Sodium 54mg 7mg 2%
Vitamin E 0.21mg 0.12mg 1%
Phosphorus 109mg 99mg 1%
Potassium 165mg 142mg 1%
Net carbs 8.05g 75.55g N/A
Sugar 8.05g 1.61g N/A
Vitamin K 0.3µg 0µg 0%
Tryptophan 0.085mg 0.038mg 0%
Threonine 0.201mg 0.172mg 0%
Isoleucine 0.237mg 0.242mg 0%
Leucine 0.383mg 1.006mg 0%
Lysine 0.257mg 0.105mg 0%
Methionine 0.12mg 0.162mg 0%
Phenylalanine 0.225mg 0.366mg 0%
Valine 0.289mg 0.337mg 0%
Histidine 0.108mg 0.172mg 0%
Fructose 0.04g 0.17g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Eggnog Cornmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Eggnog
42%
Cornmeal
Minerals Daily Need Coverage Score
17%
Eggnog
37%
Cornmeal

Comparison summary

Which food is lower in glycemic index?
Eggnog
Eggnog is lower in glycemic index (difference - 13)
Which food is lower in Cholesterol?
Cornmeal
Cornmeal is lower in Cholesterol (difference - 59mg)
Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 6.44g)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 47mg)
Which food is lower in Saturated fat?
Cornmeal
Cornmeal is lower in Saturated fat (difference - 2.371g)
Which food is cheaper?
Cornmeal
Cornmeal is cheaper (difference - $0.6)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Eggnog - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171258/nutrients
  2. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.