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  6. Yolk vs. Chinese broccoli

Yolk vs. Chinese broccoli — In-Depth Nutrition Comparison

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The main differences between yolk and chinese broccoli

  • Yolk is richer in choline, selenium, vitamin B12, vitamin B5, phosphorus, and vitamin D, yet chinese broccoli is richer in vitamin K and vitamin C.
  • Daily need coverage for cholesterol for yolk is 362% higher.
  • Chinese broccoli contains less cholesterol.
  • Yolk has a lower glycemic index than chinese broccoli.

Food types used in this article are Egg, yolk, raw, fresh and Broccoli, chinese, cooked.

Infographic

Yolk vs Chinese broccoli 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more CalciumCalcium +29%
Contains more IronIron +387.5%
Contains more CopperCopper +26.2%
Contains more ZincZinc +489.7%
Contains more PhosphorusPhosphorus +851.2%
Contains more SeleniumSelenium +4207.7%
Contains more MagnesiumMagnesium +260%
Contains more PotassiumPotassium +139.4%
Contains less SodiumSodium -85.4%
Contains more ManganeseManganese +380%

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin AVitamin A +364.6%
Contains more Vitamin EVitamin E +437.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +85.3%
Contains more Vitamin B2Vitamin B2 +261.6%
Contains more Vitamin B5Vitamin B5 +1780.5%
Contains more Vitamin B6Vitamin B6 +400%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +47.5%
Contains more CholineCholine +3141.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +1720.8%
Contains more Vitamin KVitamin K +12014.3%

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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +1291.2%
Contains more FatsFats +3586.1%
Contains more OtherOther +115.2%
Contains more WaterWater +78.8%
~equal in Carbs ~3.81g

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
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains more Mono. FatMonounsaturated fat +23376%
Contains more Poly. FatPolyunsaturated fat +1173.9%
Contains less Sat. FatSaturated fat -98.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yolk Chinese broccoli DV% diff.
Cholesterol 1085mg 0mg 362%
Choline 820.2mg 25.3mg 145%
Selenium 56µg 1.3µg 99%
Vitamin B12 1.95µg 0µg 81%
Vitamin K 0.7µg 84.8µg 70%
Vitamin B5 2.99mg 0.159mg 57%
Phosphorus 390mg 41mg 50%
Saturated fat 9.551g 0.11g 43%
Fats 26.54g 0.72g 40%
Vitamin A 381µg 82µg 33%
Vitamin C 0mg 28.2mg 31%
Protein 15.86g 1.14g 29%
Vitamin B2 0.528mg 0.146mg 29%
Monounsaturated fat 11.738g 0.05g 29%
Iron 2.73mg 0.56mg 27%
Vitamin D 218IU 0IU 27%
Vitamin D 5.4µg 0µg 27%
Polyunsaturated fat 4.204g 0.33g 26%
Vitamin B6 0.35mg 0.07mg 22%
Zinc 2.3mg 0.39mg 17%
Calories 322kcal 22kcal 15%
Vitamin E 2.58mg 0.48mg 14%
Folate 146µg 99µg 12%
Fiber 0g 2.5g 10%
Manganese 0.055mg 0.264mg 9%
Vitamin B1 0.176mg 0.095mg 7%
Potassium 109mg 261mg 4%
Vitamin B3 0.024mg 0.437mg 3%
Calcium 129mg 100mg 3%
Magnesium 5mg 18mg 3%
Sodium 48mg 7mg 2%
Copper 0.077mg 0.061mg 2%
Carbs 3.59g 3.81g 0%
Net carbs 3.59g 1.31g N/A
Sugar 0.56g 0.84g N/A
Tryptophan 0.177mg 0%
Threonine 0.687mg 0%
Isoleucine 0.866mg 0%
Leucine 1.399mg 0%
Lysine 1.217mg 0%
Methionine 0.378mg 0%
Phenylalanine 0.681mg 0%
Valine 0.949mg 0%
Histidine 0.416mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0.011g 0g N/A
Omega-3 - DHA 0.114g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yolk Chinese broccoli
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
114%
Yolk
40%
Chinese broccoli
Minerals Daily Need Coverage Score
73%
Yolk
18%
Chinese broccoli

Comparison summary

Which food is lower in Sugar?
Yolk
Yolk is lower in Sugar (difference - 0.28g)
Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Yolk
Yolk is relatively richer in minerals
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Chinese broccoli
Chinese broccoli is lower in Cholesterol (difference - 1085mg)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 41mg)
Which food is lower in Saturated fat?
Chinese broccoli
Chinese broccoli is lower in Saturated fat (difference - 9.441g)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $1)

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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.