Oatmeal vs. Yolk — In-Depth Nutrition Comparison
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How are oatmeal and yolk different?
- Oatmeal is richer in iron, while yolk is higher in choline, selenium, vitamin B12, vitamin B5, phosphorus, vitamin D, and folate.
- Yolk covers your daily need for cholesterol, 362% more than oatmeal.
- Oatmeal contains 2 times more iron than yolk. Oatmeal contains 5.96mg of iron, while yolk contains 2.73mg.
- Oatmeal is lower in saturated fat.
- Oatmeal has a higher glycemic index (79) than yolk (0).
Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Egg, yolk, raw, fresh types were used in this article.
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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.
| Contains more MagnesiumMagnesium | +420% |
| Contains more IronIron | +118.3% |
| Contains more ManganeseManganese | +914.5% |
| Contains more CalciumCalcium | +61.3% |
| Contains more PotassiumPotassium | +78.7% |
| Contains more CopperCopper | +16.7% |
| Contains more ZincZinc | +271% |
| Contains more PhosphorusPhosphorus | +406.5% |
| Contains more SeleniumSelenium | +1020% |
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.
| Contains more Vitamin B1Vitamin B1 | +47.7% |
| Contains more Vitamin B3Vitamin B3 | +12504.2% |
| Contains more Vitamin AVitamin A | +193.1% |
| Contains more Vitamin EVitamin E | +3585.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +145.6% |
| Contains more Vitamin B5Vitamin B5 | +843.2% |
| Contains more Vitamin B6Vitamin B6 | +20.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +75% |
| Contains more FolateFolate | +231.8% |
| Contains more CholineCholine | +17351.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Cholesterol | 0mg | 1085mg | 362% |
| Choline | 4.7mg | 820.2mg | 148% |
| Selenium | 5µg | 56µg | 93% |
| Vitamin B12 | 0µg | 1.95µg | 81% |
| Vitamin B5 | 0.317mg | 2.99mg | 53% |
| Phosphorus | 77mg | 390mg | 45% |
| Saturated fat | 0.226g | 9.551g | 42% |
| Iron | 5.96mg | 2.73mg | 40% |
| Fats | 1.36g | 26.54g | 39% |
| Vitamin A | 130µg | 381µg | 28% |
| Monounsaturated fat | 0.391g | 11.738g | 28% |
| Protein | 2.37g | 15.86g | 27% |
| Vitamin D | 0µg | 5.4µg | 27% |
| Vitamin D | 0IU | 218IU | 27% |
| Folate | 44µg | 146µg | 26% |
| Polyunsaturated fat | 0.426g | 4.204g | 25% |
| Vitamin B2 | 0.215mg | 0.528mg | 24% |
| Manganese | 0.558mg | 0.055mg | 22% |
| Vitamin B3 | 3.025mg | 0.024mg | 19% |
| Vitamin E | 0.07mg | 2.58mg | 17% |
| Zinc | 0.62mg | 2.3mg | 15% |
| Calories | 68kcal | 322kcal | 13% |
| Fiber | 1.7g | 0g | 7% |
| Vitamin B1 | 0.26mg | 0.176mg | 7% |
| Magnesium | 26mg | 5mg | 5% |
| Vitamin B6 | 0.29mg | 0.35mg | 5% |
| Calcium | 80mg | 129mg | 5% |
| Starch | 10.37g | 4% | |
| Carbs | 11.67g | 3.59g | 3% |
| Copper | 0.066mg | 0.077mg | 1% |
| Potassium | 61mg | 109mg | 1% |
| Net carbs | 9.97g | 3.59g | N/A |
| Sugar | 0.46g | 0.56g | N/A |
| Sodium | 49mg | 48mg | 0% |
| Vitamin K | 0.4µg | 0.7µg | 0% |
| Trans fat | 0.003g | N/A | |
| Tryptophan | 0.04mg | 0.177mg | 0% |
| Threonine | 0.083mg | 0.687mg | 0% |
| Isoleucine | 0.105mg | 0.866mg | 0% |
| Leucine | 0.2mg | 1.399mg | 0% |
| Lysine | 0.135mg | 1.217mg | 0% |
| Methionine | 0.04mg | 0.378mg | 0% |
| Phenylalanine | 0.13mg | 0.681mg | 0% |
| Valine | 0.151mg | 0.949mg | 0% |
| Histidine | 0.057mg | 0.416mg | 0% |
| Fructose | 0g | 0.07g | 0% |
| Omega-3 - EPA | 0g | 0.011g | N/A |
| Omega-3 - DHA | 0g | 0.114g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +225.1% |
| Contains more WaterWater | +60.6% |
| Contains more ProteinProtein | +569.2% |
| Contains more FatsFats | +1851.5% |
| Contains more OtherOther | +198.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.6% |
| Contains more Mono. FatMonounsaturated fat | +2902% |
| Contains more Poly. FatPolyunsaturated fat | +886.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +314.3% |
| Contains more GalactoseGalactose | +128.6% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
