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  6. Yolk vs. Milk

Yolk vs. Milk — In-Depth Nutrition Comparison

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What are the differences between Yolk and Milk?

  • 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.
  • Yolk has 91 times more Iron than Milk. While Yolk has 2.73mg of Iron, Milk has only 0.03mg.
  • The amount of Cholesterol in Milk is lower.

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

Infographic

Yolk vs Milk 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.
Yolk
Yolk
7
:
3
Milk
Milk
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%
Contains more Magnesium +120%
Contains more Potassium +37.6%
Equal in Calcium - 125
Equal in Sodium - 44
Yolk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 103% 4% 168% 10% 7% 63% 26% 8% 306%
Milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 2% 8% 41% 14% 6% 12% 4% 1% 18%
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%
Contains more Magnesium +120%
Contains more Potassium +37.6%
Equal in Calcium - 125
Equal in Sodium - 44

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.
Yolk
Yolk
10
:
1
Milk
Milk
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%
Contains more Vitamin B3 +287.5%
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%
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%
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%
Contains more Vitamin B3 +287.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yolk
Yolk
3
:
2
Milk
Milk
Contains more Protein +370.6%
Contains more Fats +2636.1%
Contains more Other +126.7%
Contains more Carbs +39%
Contains more Water +71.9%
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
Milk
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more Protein +370.6%
Contains more Fats +2636.1%
Contains more Other +126.7%
Contains more Carbs +39%
Contains more Water +71.9%

Fat Type Comparison

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

Carbohydrate type comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yolk Milk
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 Yolk Milk Opinion
Net carbs 3.59g 4.99g Milk
Protein 15.86g 3.37g Yolk
Fats 26.54g 0.97g Yolk
Carbs 3.59g 4.99g Milk
Calories 322kcal 42kcal Yolk
Fructose 0.07g 0g Yolk
Sugar 0.56g 5.2g Yolk
Calcium 129mg 125mg Yolk
Iron 2.73mg 0.03mg Yolk
Magnesium 5mg 11mg Milk
Phosphorus 390mg 95mg Yolk
Potassium 109mg 150mg Milk
Sodium 48mg 44mg Milk
Zinc 2.3mg 0.42mg Yolk
Copper 0.077mg 0.01mg Yolk
Manganese 0.055mg 0.003mg Yolk
Selenium 56µg 3.3µg Yolk
Vitamin A 1442IU 196IU Yolk
Vitamin A RAE 381µg 58µg Yolk
Vitamin E 2.58mg 0.01mg Yolk
Vitamin D 218IU 48IU Yolk
Vitamin D 5.4µg 1.2µg Yolk
Vitamin B1 0.176mg 0.02mg Yolk
Vitamin B2 0.528mg 0.185mg Yolk
Vitamin B3 0.024mg 0.093mg Milk
Vitamin B5 2.99mg 0.361mg Yolk
Vitamin B6 0.35mg 0.037mg Yolk
Folate 146µg 5µg Yolk
Vitamin B12 1.95µg 0.47µg Yolk
Vitamin K 0.7µg 0.1µg Yolk
Tryptophan 0.177mg 0.043mg Yolk
Threonine 0.687mg 0.143mg Yolk
Isoleucine 0.866mg 0.174mg Yolk
Leucine 1.399mg 0.319mg Yolk
Lysine 1.217mg 0.282mg Yolk
Methionine 0.378mg 0.088mg Yolk
Phenylalanine 0.681mg 0.174mg Yolk
Valine 0.949mg 0.22mg Yolk
Histidine 0.416mg 0.101mg Yolk
Cholesterol 1085mg 5mg Milk
Saturated Fat 9.551g 0.633g Milk
Omega-3 - DHA 0.114g 0g Yolk
Omega-3 - EPA 0.011g 0g Yolk
Monounsaturated Fat 11.738g 0.277g Yolk
Polyunsaturated fat 4.204g 0.035g 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
Yolk Milk
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
90%
Yolk
16%
Milk
Minerals Daily Need Coverage Score
73%
Yolk
14%
Milk

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