Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Yolk
  5. Compare
  6. Yolk vs. Chard raw

Yolk vs. Chard raw — In-Depth Nutrition Comparison

Compare

Important differences between yolk and chard raw

  • Yolk has more choline, selenium, vitamin B12, vitamin B5, phosphorus, and vitamin D; however, chard raw has more vitamin K and vitamin A.
  • Chard raw's daily need coverage for vitamin K is 691% more.
  • Chard raw has a higher glycemic index than yolk.

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

Infographic

Yolk vs Chard raw 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.
Yolk
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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more CalciumCalcium +152.9%
Contains more IronIron +51.7%
Contains more ZincZinc +538.9%
Contains more PhosphorusPhosphorus +747.8%
Contains less SodiumSodium -77.5%
Contains more SeleniumSelenium +6122.2%
Contains more MagnesiumMagnesium +1520%
Contains more PotassiumPotassium +247.7%
Contains more CopperCopper +132.5%
Contains more ManganeseManganese +565.5%

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
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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin AVitamin A +24.5%
Contains more Vitamin EVitamin E +36.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +340%
Contains more Vitamin B2Vitamin B2 +486.7%
Contains more Vitamin B5Vitamin B5 +1638.4%
Contains more Vitamin B6Vitamin B6 +253.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +942.9%
Contains more CholineCholine +4456.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +1566.7%
Contains more Vitamin KVitamin K +118471.4%

All nutrients comparison - raw data values

Nutrient Yolk Chard raw DV% diff.
Vitamin K 0.7µg 830µg 691%
Cholesterol 1085mg 0mg 362%
Choline 820.2mg 18mg 146%
Selenium 56µg 0.9µg 100%
Vitamin B12 1.95µg 0µg 81%
Vitamin B5 2.99mg 0.172mg 56%
Phosphorus 390mg 46mg 49%
Saturated fat 9.551g 0.03g 43%
Fats 26.54g 0.2g 41%
Vitamin B2 0.528mg 0.09mg 34%
Vitamin C 0mg 30mg 33%
Folate 146µg 14µg 33%
Monounsaturated fat 11.738g 0.04g 29%
Polyunsaturated fat 4.204g 0.07g 28%
Protein 15.86g 1.8g 28%
Vitamin D 218IU 0IU 27%
Vitamin D 5.4µg 0µg 27%
Vitamin B6 0.35mg 0.099mg 19%
Magnesium 5mg 81mg 18%
Zinc 2.3mg 0.36mg 18%
Calories 322kcal 19kcal 15%
Manganese 0.055mg 0.366mg 14%
Iron 2.73mg 1.8mg 12%
Vitamin B1 0.176mg 0.04mg 11%
Copper 0.077mg 0.179mg 11%
Vitamin A 381µg 306µg 8%
Potassium 109mg 379mg 8%
Calcium 129mg 51mg 8%
Sodium 48mg 213mg 7%
Fiber 0g 1.6g 6%
Vitamin E 2.58mg 1.89mg 5%
Vitamin B3 0.024mg 0.4mg 2%
Carbs 3.59g 3.74g 0%
Net carbs 3.59g 2.14g N/A
Sugar 0.56g 1.1g N/A
Tryptophan 0.177mg 0.017mg 0%
Threonine 0.687mg 0.083mg 0%
Isoleucine 0.866mg 0.147mg 0%
Leucine 1.399mg 0.13mg 0%
Lysine 1.217mg 0.099mg 0%
Methionine 0.378mg 0.019mg 0%
Phenylalanine 0.681mg 0.11mg 0%
Valine 0.949mg 0.11mg 0%
Histidine 0.416mg 0.036mg 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
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% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +781.1%
Contains more FatsFats +13170%
Contains more WaterWater +77.1%
~equal in Carbs ~3.74g
~equal in Other ~1.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +29245%
Contains more Poly. FatPolyunsaturated fat +5905.7%
Contains less Sat. FatSaturated fat -99.7%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.