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  6. Milk vs. Yolk

Milk vs. Yolk — In-Depth Nutrition Comparison

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What are the differences between Milk and Yolk?

  • Yolk is richer than Milk in Choline, Selenium, Vitamin B12, Vitamin B5, Phosphorus, Vitamin A RAE, Folate, and Iron.
  • Yolk's daily need coverage for Cholesterol is 360% more.
  • The amount of Saturated Fat in Milk is lower.

We used Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Egg, yolk, raw, fresh types in this article.

Infographic

Milk vs Yolk infographic
Infographic link

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.
Milk
Milk
3
:
7
Yolk
Yolk
Contains more Magnesium +120%
Contains more Potassium +37.6%
Contains more Iron +9000%
Contains more Phosphorus +310.5%
Contains more Zinc +447.6%
Contains more Copper +670%
Contains more Manganese +1733.3%
Contains more Selenium +1597%
Equal in Calcium - 129
Equal in Sodium - 48
Milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 2% 8% 41% 14% 6% 12% 4% 1% 18%
Yolk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 103% 4% 168% 10% 7% 63% 26% 8% 306%
Contains more Magnesium +120%
Contains more Potassium +37.6%
Contains more Iron +9000%
Contains more Phosphorus +310.5%
Contains more Zinc +447.6%
Contains more Copper +670%
Contains more Manganese +1733.3%
Contains more Selenium +1597%
Equal in Calcium - 129
Equal in Sodium - 48

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.
Milk
Milk
1
:
10
Yolk
Yolk
Contains more Vitamin B3 +287.5%
Contains more Vitamin A +635.7%
Contains more Vitamin E +25700%
Contains more Vitamin D +350%
Contains more Vitamin B1 +780%
Contains more Vitamin B2 +185.4%
Contains more Vitamin B5 +728.3%
Contains more Vitamin B6 +845.9%
Contains more Folate +2820%
Contains more Vitamin B12 +314.9%
Contains more Vitamin K +600%
Milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 36% 0% 5% 43% 2% 22% 9% 4% 59% 1%
Yolk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 87% 52% 162% 0% 44% 122% 1% 180% 81% 110% 244% 2%
Contains more Vitamin B3 +287.5%
Contains more Vitamin A +635.7%
Contains more Vitamin E +25700%
Contains more Vitamin D +350%
Contains more Vitamin B1 +780%
Contains more Vitamin B2 +185.4%
Contains more Vitamin B5 +728.3%
Contains more Vitamin B6 +845.9%
Contains more Folate +2820%
Contains more Vitamin B12 +314.9%
Contains more Vitamin K +600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
2
:
3
Yolk
Yolk
Contains more Carbs +39%
Contains more Water +71.9%
Contains more Protein +370.6%
Contains more Fats +2636.1%
Contains more Other +126.7%
Milk
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Yolk
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more Carbs +39%
Contains more Water +71.9%
Contains more Protein +370.6%
Contains more Fats +2636.1%
Contains more Other +126.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
:
2
Yolk
Yolk
Contains less Saturated Fat -93.4%
Contains more Monounsaturated Fat +4137.5%
Contains more Polyunsaturated fat +11911.4%
Milk
67% 29% 4%
Saturated Fat: 0.633 g
Monounsaturated Fat: 0.277 g
Polyunsaturated fat: 0.035 g
Yolk
37% 46% 16%
Saturated Fat: 9.551 g
Monounsaturated Fat: 11.738 g
Polyunsaturated fat: 4.204 g
Contains less Saturated Fat -93.4%
Contains more Monounsaturated Fat +4137.5%
Contains more Polyunsaturated fat +11911.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Milk
Milk
1
:
5
Yolk
Yolk
Contains more Lactose +7328.6%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Milk
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
Yolk
13% 34% 13% 13% 13% 13%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.18 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
Contains more Lactose +7328.6%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Milk Yolk Opinion
Net carbs 4.99g 3.59g Milk
Protein 3.37g 15.86g Yolk
Fats 0.97g 26.54g Yolk
Carbs 4.99g 3.59g Milk
Calories 42kcal 322kcal Yolk
Fructose 0g 0.07g Yolk
Sugar 5.2g 0.56g Yolk
Calcium 125mg 129mg Yolk
Iron 0.03mg 2.73mg Yolk
Magnesium 11mg 5mg Milk
Phosphorus 95mg 390mg Yolk
Potassium 150mg 109mg Milk
Sodium 44mg 48mg Milk
Zinc 0.42mg 2.3mg Yolk
Copper 0.01mg 0.077mg Yolk
Manganese 0.003mg 0.055mg Yolk
Selenium 3.3µg 56µg Yolk
Vitamin A 196IU 1442IU Yolk
Vitamin A RAE 58µg 381µg Yolk
Vitamin E 0.01mg 2.58mg Yolk
Vitamin D 48IU 218IU Yolk
Vitamin D 1.2µg 5.4µg Yolk
Vitamin B1 0.02mg 0.176mg Yolk
Vitamin B2 0.185mg 0.528mg Yolk
Vitamin B3 0.093mg 0.024mg Milk
Vitamin B5 0.361mg 2.99mg Yolk
Vitamin B6 0.037mg 0.35mg Yolk
Folate 5µg 146µg Yolk
Vitamin B12 0.47µg 1.95µg Yolk
Vitamin K 0.1µg 0.7µg Yolk
Tryptophan 0.043mg 0.177mg Yolk
Threonine 0.143mg 0.687mg Yolk
Isoleucine 0.174mg 0.866mg Yolk
Leucine 0.319mg 1.399mg Yolk
Lysine 0.282mg 1.217mg Yolk
Methionine 0.088mg 0.378mg Yolk
Phenylalanine 0.174mg 0.681mg Yolk
Valine 0.22mg 0.949mg Yolk
Histidine 0.101mg 0.416mg Yolk
Cholesterol 5mg 1085mg Milk
Saturated Fat 0.633g 9.551g Milk
Omega-3 - DHA 0g 0.114g Yolk
Omega-3 - EPA 0g 0.011g Yolk
Monounsaturated Fat 0.277g 11.738g Yolk
Polyunsaturated fat 0.035g 4.204g Yolk
Omega-6 - Linoleic acid 0.027g Milk
Omega-3 - ALA 0.004g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Milk Yolk
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Milk
90%
Yolk
Minerals Daily Need Coverage Score
14%
Milk
73%
Yolk

Comparison summary

Which food is lower in Sugar?
Yolk
Yolk is lower in Sugar (difference - 4.64g)
Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Yolk
Yolk is relatively richer in minerals
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 4mg)
Which food is lower in Cholesterol?
Milk
Milk is lower in Cholesterol (difference - 1080mg)
Which food is lower in Saturated Fat?
Milk
Milk is lower in Saturated Fat (difference - 8.918g)
Which food is cheaper?
Milk
Milk is cheaper (difference - $0.4)

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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/nutrients
  2. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.