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Eggnog vs. Yolk — In-Depth Nutrition Comparison

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Important differences between Eggnog and Yolk

  • Eggnog has less Choline, Selenium, Vitamin B12, Vitamin B5, Phosphorus, Folate, Vitamin A RAE, and Iron.
  • Yolk's daily need coverage for Cholesterol is 342% more.
  • Eggnog is lower in Saturated Fat.

The food varieties used in the comparison are Eggnog and Egg, yolk, raw, fresh.

Infographic

Eggnog 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.
Eggnog
3
:
7
Yolk
Contains more Magnesium +280%
Contains more Potassium +51.4%
Contains more Iron +1265%
Contains more Phosphorus +257.8%
Contains less Sodium -11.1%
Contains more Zinc +400%
Contains more Copper +492.3%
Contains more Manganese +1000%
Contains more Selenium +1233.3%
Equal in Calcium - 129
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 8% 14% 47% 15% 8% 13% 5% 1% 23%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 103% 4% 168% 10% 7% 63% 26% 8% 306%
Contains more Magnesium +280%
Contains more Potassium +51.4%
Contains more Iron +1265%
Contains more Phosphorus +257.8%
Contains less Sodium -11.1%
Contains more Zinc +400%
Contains more Copper +492.3%
Contains more Manganese +1000%
Contains more Selenium +1233.3%
Equal in Calcium - 129

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.
Eggnog
2
:
10
Yolk
Contains more Vitamin C +∞%
Contains more Vitamin B3 +337.5%
Contains more Vitamin A +600%
Contains more Vitamin E +1128.6%
Contains more Vitamin D +350%
Contains more Vitamin B1 +417.6%
Contains more Vitamin B2 +177.9%
Contains more Vitamin B5 +617%
Contains more Vitamin B6 +600%
Contains more Folate +14500%
Contains more Vitamin B12 +333.3%
Contains more Vitamin K +133.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 5% 36% 5% 9% 44% 2% 26% 12% 1% 57% 1%
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%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +337.5%
Contains more Vitamin A +600%
Contains more Vitamin E +1128.6%
Contains more Vitamin D +350%
Contains more Vitamin B1 +417.6%
Contains more Vitamin B2 +177.9%
Contains more Vitamin B5 +617%
Contains more Vitamin B6 +600%
Contains more Folate +14500%
Contains more Vitamin B12 +333.3%
Contains more Vitamin K +133.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Eggnog
2
:
3
Yolk
Contains more Carbs +124.2%
Contains more Water +57.8%
Contains more Protein +248.6%
Contains more Fats +533.4%
Contains more Other +153.7%
5% 4% 8% 83%
Protein: 4.55 g
Fats: 4.19 g
Carbs: 8.05 g
Water: 82.54 g
Other: 0.67 g
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 Carbs +124.2%
Contains more Water +57.8%
Contains more Protein +248.6%
Contains more Fats +533.4%
Contains more Other +153.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Eggnog
1
:
2
Yolk
Contains less Saturated Fat -72.9%
Contains more Monounsaturated Fat +801.5%
Contains more Polyunsaturated fat +2023.2%
63% 32% 5%
Saturated Fat: 2.591 g
Monounsaturated Fat: 1.302 g
Polyunsaturated fat: 0.198 g
37% 46% 16%
Saturated Fat: 9.551 g
Monounsaturated Fat: 11.738 g
Polyunsaturated fat: 4.204 g
Contains less Saturated Fat -72.9%
Contains more Monounsaturated Fat +801.5%
Contains more Polyunsaturated fat +2023.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Eggnog
1
:
5
Yolk
Contains more Lactose +11100%
Contains more Sucrose +75%
Contains more Glucose +157.1%
Contains more Fructose +75%
Contains more Maltose +75%
Contains more Galactose +75%
97%
Starch: 0 g
Sucrose: 0.04 g
Glucose: 0.07 g
Fructose: 0.04 g
Lactose: 7.84 g
Maltose: 0.04 g
Galactose: 0.04 g
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 Lactose +11100%
Contains more Sucrose +75%
Contains more Glucose +157.1%
Contains more Fructose +75%
Contains more Maltose +75%
Contains more Galactose +75%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Eggnog Yolk Opinion
Net carbs 8.05g 3.59g Eggnog
Protein 4.55g 15.86g Yolk
Fats 4.19g 26.54g Yolk
Carbs 8.05g 3.59g Eggnog
Calories 88kcal 322kcal Yolk
Fructose 0.04g 0.07g Yolk
Sugar 8.05g 0.56g Yolk
Calcium 130mg 129mg Eggnog
Iron 0.2mg 2.73mg Yolk
Magnesium 19mg 5mg Eggnog
Phosphorus 109mg 390mg Yolk
Potassium 165mg 109mg Eggnog
Sodium 54mg 48mg Yolk
Zinc 0.46mg 2.3mg Yolk
Copper 0.013mg 0.077mg Yolk
Manganese 0.005mg 0.055mg Yolk
Selenium 4.2µg 56µg Yolk
Vitamin A 206IU 1442IU Yolk
Vitamin A RAE 59µg 381µg Yolk
Vitamin E 0.21mg 2.58mg Yolk
Vitamin D 49IU 218IU Yolk
Vitamin D 1.2µg 5.4µg Yolk
Vitamin C 1.5mg 0mg Eggnog
Vitamin B1 0.034mg 0.176mg Yolk
Vitamin B2 0.19mg 0.528mg Yolk
Vitamin B3 0.105mg 0.024mg Eggnog
Vitamin B5 0.417mg 2.99mg Yolk
Vitamin B6 0.05mg 0.35mg Yolk
Folate 1µg 146µg Yolk
Vitamin B12 0.45µg 1.95µg Yolk
Vitamin K 0.3µg 0.7µg Yolk
Tryptophan 0.085mg 0.177mg Yolk
Threonine 0.201mg 0.687mg Yolk
Isoleucine 0.237mg 0.866mg Yolk
Leucine 0.383mg 1.399mg Yolk
Lysine 0.257mg 1.217mg Yolk
Methionine 0.12mg 0.378mg Yolk
Phenylalanine 0.225mg 0.681mg Yolk
Valine 0.289mg 0.949mg Yolk
Histidine 0.108mg 0.416mg Yolk
Cholesterol 59mg 1085mg Eggnog
Saturated Fat 2.591g 9.551g Eggnog
Omega-3 - DHA 0g 0.114g Yolk
Omega-3 - EPA 0g 0.011g Yolk
Monounsaturated Fat 1.302g 11.738g Yolk
Polyunsaturated fat 0.198g 4.204g Yolk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Eggnog Yolk
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
17%
Eggnog
90%
Yolk
Minerals Daily Need Coverage Score
17%
Eggnog
73%
Yolk

Comparison summary

Which food is lower in Sugar?
Yolk
Yolk is lower in Sugar (difference - 7.49g)
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 - 55)
Which food is cheaper?
Yolk
Yolk is cheaper (difference - $1)
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Eggnog
Eggnog is lower in Cholesterol (difference - 1026mg)
Which food is lower in Saturated Fat?
Eggnog
Eggnog is lower in Saturated Fat (difference - 6.96g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Eggnog - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171258/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.