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Omelette vs. Yolk — In-Depth Nutrition Comparison

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A recap on differences between Omelette and Yolk

  • Omelette has less Choline, Selenium, Vitamin B12, Vitamin B5, Phosphorus, Folate, Vitamin D, and Vitamin A RAE.
  • Yolk covers your daily Cholesterol needs 257% more than Omelette.
  • Omelette has less Saturated Fat.

Food varieties used in this article are Egg, whole, cooked, omelet and Egg, yolk, raw, fresh.

Infographic

Omelette 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.
:
8
Yolk
Contains more Magnesium +120%
Contains more Calcium +168.8%
Contains more Iron +84.5%
Contains more Phosphorus +133.5%
Contains less Sodium -69%
Contains more Zinc +111%
Contains more Copper +22.2%
Contains more Manganese +129.2%
Contains more Selenium +117.1%
Equal in Potassium - 109
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
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 Calcium +168.8%
Contains more Iron +84.5%
Contains more Phosphorus +133.5%
Contains less Sodium -69%
Contains more Zinc +111%
Contains more Copper +22.2%
Contains more Manganese +129.2%
Contains more Selenium +117.1%
Equal in Potassium - 109

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.
:
9
Yolk
Contains more Vitamin B3 +166.7%
Contains more Vitamin K +542.9%
Contains more Vitamin A +133.7%
Contains more Vitamin E +100%
Contains more Vitamin D +217.6%
Contains more Vitamin B1 +417.6%
Contains more Vitamin B2 +36.8%
Contains more Vitamin B5 +132%
Contains more Vitamin B6 +144.8%
Contains more Folate +274.4%
Contains more Vitamin B12 +156.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 26% 51% 0% 9% 90% 2% 78% 33% 30% 96% 12%
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 +166.7%
Contains more Vitamin K +542.9%
Contains more Vitamin A +133.7%
Contains more Vitamin E +100%
Contains more Vitamin D +217.6%
Contains more Vitamin B1 +417.6%
Contains more Vitamin B2 +36.8%
Contains more Vitamin B5 +132%
Contains more Vitamin B6 +144.8%
Contains more Folate +274.4%
Contains more Vitamin B12 +156.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
4
Yolk
Contains more Water +45.5%
Contains more Protein +50%
Contains more Fats +127.6%
Contains more Carbs +460.9%
Contains more Other +70%
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
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 Water +45.5%
Contains more Protein +50%
Contains more Fats +127.6%
Contains more Carbs +460.9%
Contains more Other +70%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Yolk
Contains less Saturated Fat -65.2%
Contains more Monounsaturated Fat +142.4%
Contains more Polyunsaturated fat +55%
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g
37% 46% 16%
Saturated Fat: 9.551 g
Monounsaturated Fat: 11.738 g
Polyunsaturated fat: 4.204 g
Contains less Saturated Fat -65.2%
Contains more Monounsaturated Fat +142.4%
Contains more Polyunsaturated fat +55%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
:
5
Yolk
Contains more Glucose +72.2%
Contains more Sucrose +∞%
Contains more Fructose +∞%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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 Glucose +72.2%
Contains more Sucrose +∞%
Contains more Fructose +∞%
Contains more Lactose +∞%
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.
Omelette Yolk
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Omelette Yolk Opinion
Net carbs 0.64g 3.59g Yolk
Protein 10.57g 15.86g Yolk
Fats 11.66g 26.54g Yolk
Carbs 0.64g 3.59g Yolk
Calories 154kcal 322kcal Yolk
Fructose 0g 0.07g Yolk
Sugar 0.31g 0.56g Omelette
Calcium 48mg 129mg Yolk
Iron 1.48mg 2.73mg Yolk
Magnesium 11mg 5mg Omelette
Phosphorus 167mg 390mg Yolk
Potassium 117mg 109mg Omelette
Sodium 155mg 48mg Yolk
Zinc 1.09mg 2.3mg Yolk
Copper 0.063mg 0.077mg Yolk
Manganese 0.024mg 0.055mg Yolk
Selenium 25.8µg 56µg Yolk
Vitamin A 617IU 1442IU Yolk
Vitamin A RAE 172µg 381µg Yolk
Vitamin E 1.29mg 2.58mg Yolk
Vitamin D 69IU 218IU Yolk
Vitamin D 1.7µg 5.4µg Yolk
Vitamin B1 0.034mg 0.176mg Yolk
Vitamin B2 0.386mg 0.528mg Yolk
Vitamin B3 0.064mg 0.024mg Omelette
Vitamin B5 1.289mg 2.99mg Yolk
Vitamin B6 0.143mg 0.35mg Yolk
Folate 39µg 146µg Yolk
Vitamin B12 0.76µg 1.95µg Yolk
Vitamin K 4.5µg 0.7µg Omelette
Tryptophan 0.14mg 0.177mg Yolk
Threonine 0.467mg 0.687mg Yolk
Isoleucine 0.565mg 0.866mg Yolk
Leucine 0.913mg 1.399mg Yolk
Lysine 0.767mg 1.217mg Yolk
Methionine 0.319mg 0.378mg Yolk
Phenylalanine 0.572mg 0.681mg Yolk
Valine 0.722mg 0.949mg Yolk
Histidine 0.26mg 0.416mg Yolk
Cholesterol 313mg 1085mg Omelette
Trans Fat 0.709g Yolk
Saturated Fat 3.319g 9.551g Omelette
Omega-3 - DHA 0.049g 0.114g Yolk
Omega-3 - EPA 0g 0.011g Yolk
Omega-3 - DPA 0.006g 0g Omelette
Monounsaturated Fat 4.843g 11.738g Yolk
Polyunsaturated fat 2.712g 4.204g Yolk
Omega-6 - Eicosadienoic acid 0.015g Omelette

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Omelette Yolk
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
38%
Omelette
90%
Yolk
Minerals Daily Need Coverage Score
37%
Omelette
73%
Yolk

Comparison summary

Which food is richer in minerals?
Yolk
Yolk is relatively richer in minerals
Which food contains less Sodium?
Yolk
Yolk contains less Sodium (difference - 107mg)
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 0.25g)
Which food is lower in Cholesterol?
Omelette
Omelette is lower in Cholesterol (difference - 772mg)
Which food is lower in Saturated Fat?
Omelette
Omelette is lower in Saturated Fat (difference - 6.232g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($1)

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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.