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Yolk vs. Chinook salmon — In-Depth Nutrition Comparison

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A recap on differences between yolk and chinook salmon

  • Yolk has more vitamin B5, vitamin B2, folate, iron, and vitamin A; however, chinook salmon is higher in vitamin B3, vitamin B12, and magnesium.
  • Yolk covers your daily cholesterol needs 333% more than chinook salmon.
  • Chinook salmon contains 4 times less folate than yolk. Yolk contains 146µg of folate, while chinook salmon contains 35µg.
  • Chinook salmon has less cholesterol.

Food varieties used in this article are Egg, yolk, raw, fresh and Fish, salmon, chinook, cooked, dry heat.

Infographic

Yolk vs Chinook salmon 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
7
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 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Contains more CalciumCalcium +360.7%
Contains more IronIron +200%
Contains more CopperCopper +45.3%
Contains more ZincZinc +310.7%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +189.5%
Contains more SeleniumSelenium +19.7%
Contains more MagnesiumMagnesium +2340%
Contains more PotassiumPotassium +363.3%
~equal in Phosphorus ~371mg

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
9
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 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Contains more Vitamin AVitamin A +155.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +242.9%
Contains more Vitamin B5Vitamin B5 +245.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +317.1%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +41754.2%
Contains more Vitamin B6Vitamin B6 +32%
Contains more Vitamin B12Vitamin B12 +47.2%

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
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Contains more FatsFats +98.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-136.2%
Contains more ProteinProtein +62.2%
Contains more WaterWater +25.4%

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
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
Contains more Mono. FatMonounsaturated fat +104.4%
Contains more Poly. FatPolyunsaturated fat +57.9%
Contains less Sat. FatSaturated fat -66.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yolk Chinook salmon DV% diff.
Cholesterol 1085mg 85mg 333%
Choline 820.2mg 149%
Vitamin B3 0.024mg 10.045mg 63%
Vitamin B5 2.99mg 0.865mg 43%
Vitamin B12 1.95µg 2.87µg 38%
Vitamin B2 0.528mg 0.154mg 29%
Saturated fat 9.551g 3.214g 29%
Magnesium 5mg 122mg 28%
Folate 146µg 35µg 28%
Vitamin D 218IU 27%
Vitamin D 5.4µg 27%
Vitamin A 381µg 149µg 26%
Iron 2.73mg 0.91mg 23%
Fats 26.54g 13.38g 20%
Protein 15.86g 25.72g 20%
Selenium 56µg 46.8µg 17%
Vitamin E 2.58mg 17%
Zinc 2.3mg 0.56mg 16%
Monounsaturated fat 11.738g 5.742g 15%
Potassium 109mg 505mg 12%
Vitamin B1 0.176mg 0.044mg 11%
Calcium 129mg 28mg 10%
Polyunsaturated fat 4.204g 2.662g 10%
Vitamin B6 0.35mg 0.462mg 9%
Calories 322kcal 231kcal 5%
Vitamin C 0mg 4.1mg 5%
Phosphorus 390mg 371mg 3%
Copper 0.077mg 0.053mg 3%
Manganese 0.055mg 0.019mg 2%
Sodium 48mg 60mg 1%
Vitamin K 0.7µg 1%
Carbs 3.59g 0g 1%
Net carbs 3.59g 0g N/A
Sugar 0.56g N/A
Tryptophan 0.177mg 0.288mg 0%
Threonine 0.687mg 1.127mg 0%
Isoleucine 0.866mg 1.185mg 0%
Leucine 1.399mg 2.09mg 0%
Lysine 1.217mg 2.362mg 0%
Methionine 0.378mg 0.761mg 0%
Phenylalanine 0.681mg 1.004mg 0%
Valine 0.949mg 1.325mg 0%
Histidine 0.416mg 0.757mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0.011g 1.01g N/A
Omega-3 - DHA 0.114g 0.727g N/A
Omega-3 - DPA 0g 0.296g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yolk Chinook salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
65%
Chinook salmon
Minerals Daily Need Coverage Score
73%
Yolk
63%
Chinook salmon

Comparison summary

Which food contains less Sodium?
Yolk
Yolk contains less Sodium (difference - 12mg)
Which food is cheaper?
Yolk
Yolk is cheaper (difference - $14)
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?
Chinook salmon
Chinook salmon is lower in Cholesterol (difference - 1000mg)
Which food is lower in Sugar?
Chinook salmon
Chinook salmon is lower in Sugar (difference - 0.56g)
Which food is lower in Saturated fat?
Chinook salmon
Chinook salmon is lower in Saturated fat (difference - 6.337g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.