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  6. Chicken meat vs. Yolk

Chicken meat vs. Yolk — In-Depth Nutrition Comparison

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The main differences between chicken meat and yolk

  • Chicken meat is richer in vitamin B3, yet yolk is richer in choline, vitamin B12, selenium, vitamin B5, vitamin D, folate, and phosphorus.
  • Daily need coverage for cholesterol for yolk is 332% higher.
  • Chicken meat contains 354 times more vitamin B3 than yolk. Chicken meat contains 8.487mg of vitamin B3, while yolk contains 0.024mg.
  • Chicken meat contains less saturated fat.

Food types used in this article are Chicken, broilers or fryers, meat and skin, cooked, roasted and Egg, yolk, raw, fresh.

Infographic

Chicken meat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
Yolk
Yolk
8
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 +360%
Contains more PotassiumPotassium +104.6%
Contains more CalciumCalcium +760%
Contains more IronIron +116.7%
Contains more CopperCopper +16.7%
Contains more ZincZinc +18.6%
Contains more PhosphorusPhosphorus +114.3%
Contains less SodiumSodium -41.5%
Contains more ManganeseManganese +175%
Contains more SeleniumSelenium +134.3%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 16% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
Yolk
Yolk
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
Contains more Vitamin B3Vitamin B3 +35262.5%
Contains more Vitamin B6Vitamin B6 +14.3%
Contains more Vitamin KVitamin K +242.9%
Contains more Vitamin AVitamin A +693.8%
Contains more Vitamin EVitamin E +855.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +179.4%
Contains more Vitamin B2Vitamin B2 +214.3%
Contains more Vitamin B5Vitamin B5 +190.3%
Contains more Vitamin B12Vitamin B12 +550%
Contains more FolateFolate +2820%
Contains more CholineCholine +1144.6%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Yolk
Yolk
3
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 +72.1%
Contains more WaterWater +13.6%
Contains more FatsFats +95.1%
Contains more CarbsCarbs +∞%
~equal in Other ~1.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 44% 25%
Saturated fat: Sat. Fat 3.79 g
Monounsaturated fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 g
Yolk
Yolk
2
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 -60.3%
Contains more Mono. FatMonounsaturated fat +119.8%
Contains more Poly. FatPolyunsaturated fat +41.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chicken meat Yolk DV% diff.
Cholesterol 88mg 1085mg 332%
Choline 65.9mg 820.2mg 137%
Vitamin B12 0.3µg 1.95µg 69%
Selenium 23.9µg 56µg 58%
Vitamin B3 8.487mg 0.024mg 53%
Vitamin B5 1.03mg 2.99mg 39%
Vitamin A 48µg 381µg 37%
Folate 5µg 146µg 35%
Phosphorus 182mg 390mg 30%
Vitamin B2 0.168mg 0.528mg 28%
Vitamin D 2IU 218IU 27%
Vitamin D 0µg 5.4µg 27%
Saturated fat 3.79g 9.551g 26%
Protein 27.3g 15.86g 23%
Fats 13.6g 26.54g 20%
Iron 1.26mg 2.73mg 18%
Monounsaturated fat 5.34g 11.738g 16%
Vitamin E 0.27mg 2.58mg 15%
Calcium 15mg 129mg 11%
Vitamin B1 0.063mg 0.176mg 9%
Polyunsaturated fat 2.97g 4.204g 8%
Vitamin B6 0.4mg 0.35mg 4%
Calories 239kcal 322kcal 4%
Magnesium 23mg 5mg 4%
Potassium 223mg 109mg 3%
Zinc 1.94mg 2.3mg 3%
Manganese 0.02mg 0.055mg 2%
Sodium 82mg 48mg 1%
Copper 0.066mg 0.077mg 1%
Vitamin K 2.4µg 0.7µg 1%
Carbs 0g 3.59g 1%
Net carbs 0g 3.59g N/A
Sugar 0g 0.56g N/A
Tryptophan 0.305mg 0.177mg 0%
Threonine 1.128mg 0.687mg 0%
Isoleucine 1.362mg 0.866mg 0%
Leucine 1.986mg 1.399mg 0%
Lysine 2.223mg 1.217mg 0%
Methionine 0.726mg 0.378mg 0%
Phenylalanine 1.061mg 0.681mg 0%
Valine 1.325mg 0.949mg 0%
Histidine 0.802mg 0.416mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0.01g 0.011g N/A
Omega-3 - DHA 0.04g 0.114g N/A
Omega-3 - DPA 0.02g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken meat Yolk
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
36%
Chicken meat
114%
Yolk
Minerals Daily Need Coverage Score
38%
Chicken meat
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 - 34mg)
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Chicken meat
Chicken meat is lower in Cholesterol (difference - 997mg)
Which food is lower in Sugar?
Chicken meat
Chicken meat is lower in Sugar (difference - 0.56g)
Which food is lower in Saturated fat?
Chicken meat
Chicken meat is lower in Saturated fat (difference - 5.761g)
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. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.