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  6. Yolk vs. Whey

Yolk vs. Whey — In-Depth Nutrition Comparison

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How are Yolk and Whey different?

  • Yolk has more Choline, Selenium, Vitamin B12, Vitamin B5, Phosphorus, Vitamin A RAE, Folate, and Iron than Whey.
  • Daily need coverage for Cholesterol from Yolk is 361% higher.
  • Yolk contains 146 times more Folate than Whey. While Yolk contains 146µg of Folate, Whey contains only 1µg.
  • Whey has less Cholesterol.

Egg, yolk, raw, fresh and Whey, sweet, fluid are the varieties used in this article.

Infographic

Yolk vs Whey 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
8
:
2
Whey
Whey
Contains more Calcium +174.5%
Contains more Iron +4450%
Contains more Phosphorus +747.8%
Contains less Sodium -11.1%
Contains more Zinc +1669.2%
Contains more Copper +1825%
Contains more Manganese +5400%
Contains more Selenium +2847.4%
Contains more Magnesium +60%
Contains more Potassium +47.7%
Yolk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 103% 4% 168% 10% 7% 63% 26% 8% 306%
Whey
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 3% 6% 20% 15% 8% 4% 2% 1% 11%
Contains more Calcium +174.5%
Contains more Iron +4450%
Contains more Phosphorus +747.8%
Contains less Sodium -11.1%
Contains more Zinc +1669.2%
Contains more Copper +1825%
Contains more Manganese +5400%
Contains more Selenium +2847.4%
Contains more Magnesium +60%
Contains more Potassium +47.7%

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
:
2
Whey
Whey
Contains more Vitamin A +11916.7%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +388.9%
Contains more Vitamin B2 +234.2%
Contains more Vitamin B5 +680.7%
Contains more Vitamin B6 +1029%
Contains more Folate +14500%
Contains more Vitamin B12 +596.4%
Contains more Vitamin K +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +208.3%
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%
Whey
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 1% 9% 37% 2% 23% 8% 1% 35% 0%
Contains more Vitamin A +11916.7%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +388.9%
Contains more Vitamin B2 +234.2%
Contains more Vitamin B5 +680.7%
Contains more Vitamin B6 +1029%
Contains more Folate +14500%
Contains more Vitamin B12 +596.4%
Contains more Vitamin K +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +208.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yolk
Yolk
3
:
2
Whey
Whey
Contains more Protein +1765.9%
Contains more Fats +7272.2%
Contains more Other +220.8%
Contains more Carbs +43.2%
Contains more Water +78%
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
Whey
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more Protein +1765.9%
Contains more Fats +7272.2%
Contains more Other +220.8%
Contains more Carbs +43.2%
Contains more Water +78%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yolk
Yolk
2
:
1
Whey
Whey
Contains more Monounsaturated Fat +11638%
Contains more Polyunsaturated fat +38118.2%
Contains less Saturated Fat -97.6%
Yolk
37% 46% 16%
Saturated Fat: 9.551 g
Monounsaturated Fat: 11.738 g
Polyunsaturated fat: 4.204 g
Whey
67% 29% 3%
Saturated Fat: 0.23 g
Monounsaturated Fat: 0.1 g
Polyunsaturated fat: 0.011 g
Contains more Monounsaturated Fat +11638%
Contains more Polyunsaturated fat +38118.2%
Contains less Saturated Fat -97.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yolk Whey Opinion
Net carbs 3.59g 5.14g Whey
Protein 15.86g 0.85g Yolk
Fats 26.54g 0.36g Yolk
Carbs 3.59g 5.14g Whey
Calories 322kcal 27kcal Yolk
Fructose 0.07g Yolk
Sugar 0.56g 5.14g Yolk
Calcium 129mg 47mg Yolk
Iron 2.73mg 0.06mg Yolk
Magnesium 5mg 8mg Whey
Phosphorus 390mg 46mg Yolk
Potassium 109mg 161mg Whey
Sodium 48mg 54mg Yolk
Zinc 2.3mg 0.13mg Yolk
Copper 0.077mg 0.004mg Yolk
Manganese 0.055mg 0.001mg Yolk
Selenium 56µg 1.9µg Yolk
Vitamin A 1442IU 12IU Yolk
Vitamin A RAE 381µg 3µg Yolk
Vitamin E 2.58mg 0mg Yolk
Vitamin D 218IU Yolk
Vitamin D 5.4µg Yolk
Vitamin C 0mg 0.1mg Whey
Vitamin B1 0.176mg 0.036mg Yolk
Vitamin B2 0.528mg 0.158mg Yolk
Vitamin B3 0.024mg 0.074mg Whey
Vitamin B5 2.99mg 0.383mg Yolk
Vitamin B6 0.35mg 0.031mg Yolk
Folate 146µg 1µg Yolk
Vitamin B12 1.95µg 0.28µg Yolk
Vitamin K 0.7µg 0µg Yolk
Tryptophan 0.177mg 0.013mg Yolk
Threonine 0.687mg 0.054mg Yolk
Isoleucine 0.866mg 0.047mg Yolk
Leucine 1.399mg 0.078mg Yolk
Lysine 1.217mg 0.068mg Yolk
Methionine 0.378mg 0.016mg Yolk
Phenylalanine 0.681mg 0.027mg Yolk
Valine 0.949mg 0.046mg Yolk
Histidine 0.416mg 0.016mg Yolk
Cholesterol 1085mg 2mg Whey
Saturated Fat 9.551g 0.23g Whey
Omega-3 - DHA 0.114g 0g Yolk
Omega-3 - EPA 0.011g 0g Yolk
Monounsaturated Fat 11.738g 0.1g Yolk
Polyunsaturated fat 4.204g 0.011g Yolk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yolk Whey
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
9%
Whey
Minerals Daily Need Coverage Score
73%
Yolk
8%
Whey

Comparison summary

Which food is lower in Sugar?
Yolk
Yolk is lower in Sugar (difference - 4.58g)
Which food contains less Sodium?
Yolk
Yolk contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 43)
Which food is cheaper?
Yolk
Yolk is cheaper (difference - $2.6)
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 is lower in Cholesterol?
Whey
Whey is lower in Cholesterol (difference - 1083mg)
Which food is lower in Saturated Fat?
Whey
Whey is lower in Saturated Fat (difference - 9.321g)

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.