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Potato vs. Yolk — In-Depth Nutrition Comparison

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What are the differences between potatoes and yolk?

  • Yolk is richer than potatoes in choline, selenium, vitamin B12, vitamin B5, phosphorus, vitamin B2, vitamin D, and folate.
  • Yolk's daily need coverage for cholesterol is 362% more.
  • The amount of saturated fat in potatoes is lower.
  • The glycemic index of yolk is lower.

We used Potatoes, flesh and skin, raw and Egg, yolk, raw, fresh types in this article.

Infographic

Potato vs Yolk infographic
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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.
Potato
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Yolk
5
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 +289.9%
Contains more CopperCopper +42.9%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +263.6%
Contains more CalciumCalcium +975%
Contains more IronIron +237%
Contains more ZincZinc +666.7%
Contains more PhosphorusPhosphorus +584.2%
Contains more SeleniumSelenium +13900%

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.
Potato
3
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Yolk
10
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 CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +4320.8%
Contains more Vitamin KVitamin K +185.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +25700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +117.3%
Contains more Vitamin B2Vitamin B2 +1550%
Contains more Vitamin B5Vitamin B5 +913.6%
Contains more Vitamin B6Vitamin B6 +17.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +873.3%
Contains more CholineCholine +6678.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
2
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
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 CarbsCarbs +387.2%
Contains more WaterWater +51.5%
Contains more ProteinProtein +673.7%
Contains more FatsFats +29388.9%
Contains more OtherOther +51.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
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 -99.7%
Contains more Mono. FatMonounsaturated fat +586800%
Contains more Poly. FatPolyunsaturated fat +9909.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato
4
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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 StarchStarch +∞%
Contains more SucroseSucrose +142.9%
Contains more GlucoseGlucose +72.2%
Contains more FructoseFructose +271.4%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato Yolk DV% diff.
Cholesterol 0mg 1085mg 362%
Choline 12.1mg 820.2mg 147%
Selenium 0.4µg 56µg 101%
Vitamin B12 0µg 1.95µg 81%
Vitamin B5 0.295mg 2.99mg 54%
Phosphorus 57mg 390mg 48%
Saturated fat 0.025g 9.551g 43%
Vitamin A 0µg 381µg 42%
Fats 0.09g 26.54g 41%
Vitamin B2 0.032mg 0.528mg 38%
Folate 15µg 146µg 33%
Monounsaturated fat 0.002g 11.738g 29%
Protein 2.05g 15.86g 28%
Polyunsaturated fat 0.042g 4.204g 28%
Vitamin D 0µg 5.4µg 27%
Vitamin D 0IU 218IU 27%
Iron 0.81mg 2.73mg 24%
Vitamin C 19.7mg 0mg 22%
Zinc 0.3mg 2.3mg 18%
Vitamin E 0.01mg 2.58mg 17%
Calcium 12mg 129mg 12%
Calories 77kcal 322kcal 12%
Potassium 425mg 109mg 9%
Vitamin B1 0.081mg 0.176mg 8%
Fiber 2.1g 0g 8%
Manganese 0.2mg 0.055mg 6%
Vitamin B3 1.061mg 0.024mg 6%
Starch 15.29g 6%
Carbs 17.49g 3.59g 5%
Vitamin B6 0.298mg 0.35mg 4%
Copper 0.11mg 0.077mg 4%
Magnesium 23mg 5mg 4%
Sodium 6mg 48mg 2%
Vitamin K 2µg 0.7µg 1%
Net carbs 15.39g 3.59g N/A
Sugar 0.82g 0.56g N/A
Tryptophan 0.021mg 0.177mg 0%
Threonine 0.067mg 0.687mg 0%
Isoleucine 0.066mg 0.866mg 0%
Leucine 0.098mg 1.399mg 0%
Lysine 0.107mg 1.217mg 0%
Methionine 0.032mg 0.378mg 0%
Phenylalanine 0.081mg 0.681mg 0%
Valine 0.103mg 0.949mg 0%
Histidine 0.035mg 0.416mg 0%
Fructose 0.26g 0.07g 0%
Omega-3 - EPA 0g 0.011g N/A
Omega-3 - DHA 0g 0.114g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Yolk
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Potato
114%
Yolk
Minerals Daily Need Coverage Score
19%
Potato
73%
Yolk

Comparison summary

Which food is lower in Sugar?
Yolk
Yolk is lower in Sugar (difference - 0.26g)
Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 86)
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Potato
Potato is lower in Cholesterol (difference - 1085mg)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 42mg)
Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 9.526g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.8)
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.