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Yolk vs. Yogurt — In-Depth Nutrition Comparison

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Differences between Yolk and Yogurt

  • Yogurt contains less Choline, Selenium, Vitamin B5, Vitamin B12, Vitamin A RAE, Phosphorus, Vitamin D, and Folate than Yolk.
  • Yolk's daily need coverage for Cholesterol is 360% higher.
  • The amount of Cholesterol in Yogurt is lower.

The food types used in this comparison are Egg, yolk, raw, fresh and Yogurt, Greek, plain, nonfat.

Infographic

Yolk vs Yogurt 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
7
:
3
Yogurt
Contains more Calcium +17.3%
Contains more Iron +3800%
Contains more Phosphorus +188.9%
Contains more Zinc +342.3%
Contains more Copper +352.9%
Contains more Manganese +511.1%
Contains more Selenium +477.3%
Contains more Magnesium +120%
Contains more Potassium +29.4%
Contains less Sodium -25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 103% 4% 168% 10% 7% 63% 26% 8% 306%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Calcium +17.3%
Contains more Iron +3800%
Contains more Phosphorus +188.9%
Contains more Zinc +342.3%
Contains more Copper +352.9%
Contains more Manganese +511.1%
Contains more Selenium +477.3%
Contains more Magnesium +120%
Contains more Potassium +29.4%
Contains less Sodium -25%

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
10
:
1
Yogurt
Contains more Vitamin A +35950%
Contains more Vitamin E +25700%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +665.2%
Contains more Vitamin B2 +89.9%
Contains more Vitamin B5 +803.3%
Contains more Vitamin B6 +455.6%
Contains more Folate +1985.7%
Contains more Vitamin B12 +160%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +766.7%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 0%
Contains more Vitamin A +35950%
Contains more Vitamin E +25700%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +665.2%
Contains more Vitamin B2 +89.9%
Contains more Vitamin B5 +803.3%
Contains more Vitamin B6 +455.6%
Contains more Folate +1985.7%
Contains more Vitamin B12 +160%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +766.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yolk
3
:
2
Yogurt
Contains more Protein +55.6%
Contains more Fats +6705.1%
Contains more Other +136.1%
Contains more Water +62.7%
Equal in Carbs - 3.6
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
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more Protein +55.6%
Contains more Fats +6705.1%
Contains more Other +136.1%
Contains more Water +62.7%
Equal in Carbs - 3.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yolk
2
:
1
Yogurt
Contains more Monounsaturated Fat +22047.2%
Contains more Polyunsaturated fat +34933.3%
Contains less Saturated Fat -98.8%
37% 46% 16%
Saturated Fat: 9.551 g
Monounsaturated Fat: 11.738 g
Polyunsaturated fat: 4.204 g
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Contains more Monounsaturated Fat +22047.2%
Contains more Polyunsaturated fat +34933.3%
Contains less Saturated Fat -98.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yolk
4
:
2
Yogurt
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Lactose +3528.6%
Contains more Galactose +900%
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
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Lactose +3528.6%
Contains more Galactose +900%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yolk Yogurt Opinion
Net carbs 3.59g 3.6g Yogurt
Protein 15.86g 10.19g Yolk
Fats 26.54g 0.39g Yolk
Carbs 3.59g 3.6g Yogurt
Calories 322kcal 59kcal Yolk
Fructose 0.07g 0g Yolk
Sugar 0.56g 3.24g Yolk
Calcium 129mg 110mg Yolk
Iron 2.73mg 0.07mg Yolk
Magnesium 5mg 11mg Yogurt
Phosphorus 390mg 135mg Yolk
Potassium 109mg 141mg Yogurt
Sodium 48mg 36mg Yogurt
Zinc 2.3mg 0.52mg Yolk
Copper 0.077mg 0.017mg Yolk
Manganese 0.055mg 0.009mg Yolk
Selenium 56µg 9.7µg Yolk
Vitamin A 1442IU 4IU Yolk
Vitamin A RAE 381µg 1µg Yolk
Vitamin E 2.58mg 0.01mg Yolk
Vitamin D 218IU 0IU Yolk
Vitamin D 5.4µg 0µg Yolk
Vitamin B1 0.176mg 0.023mg Yolk
Vitamin B2 0.528mg 0.278mg Yolk
Vitamin B3 0.024mg 0.208mg Yogurt
Vitamin B5 2.99mg 0.331mg Yolk
Vitamin B6 0.35mg 0.063mg Yolk
Folate 146µg 7µg Yolk
Vitamin B12 1.95µg 0.75µg Yolk
Vitamin K 0.7µg 0µg Yolk
Tryptophan 0.177mg Yolk
Threonine 0.687mg Yolk
Isoleucine 0.866mg Yolk
Leucine 1.399mg Yolk
Lysine 1.217mg Yolk
Methionine 0.378mg Yolk
Phenylalanine 0.681mg Yolk
Valine 0.949mg Yolk
Histidine 0.416mg Yolk
Cholesterol 1085mg 5mg Yogurt
Trans Fat 0.006g Yolk
Saturated Fat 9.551g 0.117g Yogurt
Omega-3 - DHA 0.114g 0g Yolk
Omega-3 - EPA 0.011g 0g Yolk
Monounsaturated Fat 11.738g 0.053g Yolk
Polyunsaturated fat 4.204g 0.012g Yolk
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yolk Yogurt
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
17%
Yogurt
Minerals Daily Need Coverage Score
73%
Yolk
19%
Yogurt

Comparison summary

Which food is lower in Sugar?
Yolk
Yolk is lower in Sugar (difference - 2.68g)
Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 19)
Which food is cheaper?
Yolk
Yolk is cheaper (difference - $1.6)
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 contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 12mg)
Which food is lower in Cholesterol?
Yogurt
Yogurt is lower in Cholesterol (difference - 1080mg)
Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 9.434g)

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.