Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Cheese
  5. Compare
  6. Cheese vs. Yolk

Cheese vs. Yolk — In-Depth Nutrition Comparison

Compare

The main differences between cheese and yolk

  • Cheese is richer in calcium, yet yolk is richer in choline, vitamin B5, selenium, vitamin B12, iron, and folate.
  • Daily need coverage for cholesterol for yolk is 329% higher.
  • Cheese contains 14 times more sodium than yolk. Cheese contains 653mg of sodium, while yolk contains 48mg.

Food types used in this article are Cheese, cheddar and Egg, yolk, raw, fresh.

Infographic

Cheese 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.
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Yolk
Yolk
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
Contains more MagnesiumMagnesium +440%
Contains more CalciumCalcium +450.4%
Contains more ZincZinc +58.3%
Contains more PhosphorusPhosphorus +16.7%
Contains more PotassiumPotassium +43.4%
Contains more IronIron +1850%
Contains more CopperCopper +156.7%
Contains less SodiumSodium -92.6%
Contains more ManganeseManganese +103.7%
Contains more SeleniumSelenium +96.5%

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.
Cheese
Cheese
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Yolk
Yolk
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 81% 127% 52% 44% 122% 0.45% 179% 81% 244% 1.8% 110%
Contains more Vitamin B3Vitamin B3 +145.8%
Contains more Vitamin KVitamin K +242.9%
Contains more Vitamin DVitamin D +800%
Contains more Vitamin AVitamin A +15.5%
Contains more Vitamin EVitamin E +263.4%
Contains more Vitamin B1Vitamin B1 +506.9%
Contains more Vitamin B2Vitamin B2 +23.4%
Contains more Vitamin B5Vitamin B5 +629.3%
Contains more Vitamin B6Vitamin B6 +430.3%
Contains more Vitamin B12Vitamin B12 +77.3%
Contains more FolateFolate +440.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cheese Yolk DV% diff.
Cholesterol 99mg 1085mg 329%
Choline 16.5mg 820.2mg 146%
Calcium 710mg 129mg 58%
Vitamin B5 0.41mg 2.99mg 52%
Selenium 28.5µg 56µg 50%
Saturated fat 18.867g 9.551g 42%
Vitamin B12 1.1µg 1.95µg 35%
Iron 0.14mg 2.73mg 32%
Folate 27µg 146µg 30%
Sodium 653mg 48mg 26%
Vitamin D* 24 IU 218 IU 24%
Vitamin D 0.6µg 5.4µg 24%
Vitamin B6 0.066mg 0.35mg 22%
Polyunsaturated fat 1.421g 4.204g 19%
Protein 22.87g 15.86g 14%
Zinc 3.64mg 2.3mg 12%
Vitamin E 0.71mg 2.58mg 12%
Vitamin B1 0.029mg 0.176mg 12%
Fats 33.31g 26.54g 10%
Phosphorus 455mg 390mg 9%
Vitamin B2 0.428mg 0.528mg 8%
Vitamin A 330µg 381µg 6%
Monounsaturated fat 9.246g 11.738g 6%
Magnesium 27mg 5mg 5%
Copper 0.03mg 0.077mg 5%
Calories 404kcal 322kcal 4%
Potassium 76mg 109mg 1%
Manganese 0.027mg 0.055mg 1%
Vitamin K 2.4µg 0.7µg 1%
Protein per 100 calories 5.7g 4.9g N/A
Calories per 10 g protein 177kcal 203kcal N/A
Weight per 100 calories 25g 31g N/A
Unsaturated / Saturated Fat ratio 0.57 1.7 N/A
Net carbs 3.09g 3.59g N/A
Carbs 3.09g 3.59g 0%
Sugar 0.48g 0.56g N/A
Vitamin B3 0.059mg 0.024mg 0%
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.177mg 0%
Threonine 1.044mg 0.687mg 0%
Isoleucine 1.206mg 0.866mg 0%
Leucine 1.939mg 1.399mg 0%
Lysine 1.025mg 1.217mg 0%
Methionine 0.547mg 0.378mg 0%
Phenylalanine 1.074mg 0.681mg 0%
Valine 1.404mg 0.949mg 0%
Histidine 0.547mg 0.416mg 0%
Fructose 0g 0.07g 0%
Omega-3 - EPA 0.01g 0.011g N/A
Omega-3 - DHA 0.001g 0.114g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Yolk
Yolk
2
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 ProteinProtein +44.2%
Contains more FatsFats +25.5%
Contains more OtherOther +118.2%
Contains more CarbsCarbs +16.2%
Contains more WaterWater +41.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
0
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Yolk
Yolk
3
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
Contains less Sat. FatSaturated fat -49.4%
Contains more Mono. FatMonounsaturated fat +27%
Contains more Poly. FatPolyunsaturated fat +195.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cheese
Cheese
3
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
Yolk
Yolk
3
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 GlucoseGlucose +44.4%
Contains more LactoseLactose +71.4%
Contains more GalactoseGalactose +42.9%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g

People also compare

Cheese
Cheese vs Mozzarella
Mozzarella
Cheese
Cheese vs Butter
Butter
Cheese
Cheese vs Milk
Milk
Yolk
Yolk vs Omelette
Omelette
Yolk
Yolk vs Egg
Egg
Yolk
Yolk vs Egg white
Egg white

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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.