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Yolk vs. Green beans — In-Depth Nutrition Comparison

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How are yolk and green beans different?

  • Yolk is richer in choline, selenium, vitamin B12, vitamin B5, phosphorus, vitamin D, and vitamin B2, while green beans are higher in vitamin K.
  • Yolk covers your daily need for cholesterol, 362% more than green beans.
  • Green beans are lower in cholesterol.
  • Green beans have a higher glycemic index (20) than yolk (0).

Egg, yolk, raw, fresh and Beans, snap, green, cooked, boiled, drained, without salt types were used in this article.

Infographic

Yolk vs Green beans 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more CalciumCalcium +193.2%
Contains more IronIron +320%
Contains more CopperCopper +35.1%
Contains more ZincZinc +820%
Contains more PhosphorusPhosphorus +1244.8%
Contains more SeleniumSelenium +27900%
Contains more MagnesiumMagnesium +260%
Contains more PotassiumPotassium +33.9%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +418.2%

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.
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%
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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin AVitamin A +1090.6%
Contains more Vitamin EVitamin E +460.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +137.8%
Contains more Vitamin B2Vitamin B2 +444.3%
Contains more Vitamin B5Vitamin B5 +3940.5%
Contains more Vitamin B6Vitamin B6 +525%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +342.4%
Contains more CholineCholine +4753.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +2458.3%
Contains more Vitamin KVitamin K +6742.9%

All nutrients comparison - raw data values

Nutrient Yolk Green beans DV% diff.
Cholesterol 1085mg 0mg 362%
Choline 820.2mg 16.9mg 146%
Selenium 56µg 0.2µg 101%
Vitamin B12 1.95µg 0µg 81%
Vitamin B5 2.99mg 0.074mg 58%
Phosphorus 390mg 29mg 52%
Saturated fat 9.551g 0.064g 43%
Fats 26.54g 0.28g 40%
Vitamin K 0.7µg 47.9µg 39%
Vitamin A 381µg 32µg 39%
Vitamin B2 0.528mg 0.097mg 33%
Monounsaturated fat 11.738g 0.011g 29%
Folate 146µg 33µg 28%
Protein 15.86g 1.89g 28%
Vitamin D 218IU 0IU 27%
Polyunsaturated fat 4.204g 0.145g 27%
Vitamin D 5.4µg 0µg 27%
Iron 2.73mg 0.65mg 26%
Vitamin B6 0.35mg 0.056mg 23%
Zinc 2.3mg 0.25mg 19%
Vitamin E 2.58mg 0.46mg 14%
Calories 322kcal 35kcal 14%
Fiber 0g 3.2g 13%
Vitamin C 0mg 9.7mg 11%
Manganese 0.055mg 0.285mg 10%
Vitamin B1 0.176mg 0.074mg 9%
Calcium 129mg 44mg 9%
Vitamin B3 0.024mg 0.614mg 4%
Magnesium 5mg 18mg 3%
Sodium 48mg 1mg 2%
Copper 0.077mg 0.057mg 2%
Potassium 109mg 146mg 1%
Carbs 3.59g 7.88g 1%
Net carbs 3.59g 4.68g N/A
Sugar 0.56g 3.63g N/A
Tryptophan 0.177mg 0.02mg 0%
Threonine 0.687mg 0.082mg 0%
Isoleucine 0.866mg 0.069mg 0%
Leucine 1.399mg 0.116mg 0%
Lysine 1.217mg 0.091mg 0%
Methionine 0.378mg 0.023mg 0%
Phenylalanine 0.681mg 0.069mg 0%
Valine 0.949mg 0.093mg 0%
Histidine 0.416mg 0.035mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0.011g 0g N/A
Omega-3 - DHA 0.114g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +739.2%
Contains more FatsFats +9378.6%
Contains more OtherOther +132.9%
Contains more CarbsCarbs +119.5%
Contains more WaterWater +70.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +106609.1%
Contains more Poly. FatPolyunsaturated fat +2799.3%
Contains less Sat. FatSaturated fat -99.3%

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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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/nutrients
  2. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.