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Yolk vs. Cream cracker — In-Depth Nutrition Comparison

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What are the main differences between yolk and cream cracker?

  • Yolk is richer in selenium, vitamin B12, vitamin B5, phosphorus, vitamin B2, and vitamin B6, yet cream cracker is richer in iron, vitamin B3, and manganese.
  • Yolk's daily need coverage for selenium is 85% higher.
  • Yolk has 6 times more vitamin B5 than cream cracker. Yolk has 2.99mg of vitamin B5, while cream cracker has 0.462mg.
  • Yolk contains less sodium.
  • Yolk has a lower glycemic index than cream cracker.

We used Egg, yolk, raw, fresh and Crackers, cream, GAMESA SABROSAS types in this comparison.

Infographic

Yolk vs Cream cracker 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 7.8% 11% 277% 37% 18% 42% 150% 101% 52%
Contains more CalciumCalcium +396.2%
Contains more ZincZinc +248.5%
Contains more PhosphorusPhosphorus +298%
Contains less SodiumSodium -95.8%
Contains more SeleniumSelenium +489.5%
Contains more MagnesiumMagnesium +400%
Contains more PotassiumPotassium +18.3%
Contains more IronIron +170.3%
Contains more CopperCopper +44.2%
Contains more ManganeseManganese +1314.5%

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
8
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 0% 0% 32% 0% 75% 55% 95% 28% 15% 58% 45% 112% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +62.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +120%
Contains more Vitamin B5Vitamin B5 +547.2%
Contains more Vitamin B6Vitamin B6 +438.5%
Contains more Vitamin B12Vitamin B12 +323.9%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +69.3%
Contains more Vitamin B3Vitamin B3 +21066.7%
Contains more Vitamin KVitamin K +2457.1%
~equal in Vitamin C ~mg
~equal in Folate ~149µg

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
7% 20% 65% 4% 4%
Protein: 7.01 g
Fats: 20.37 g
Carbs: 64.55 g
Water: 4.45 g
Other: 3.62 g
Contains more ProteinProtein +126.2%
Contains more FatsFats +30.3%
Contains more WaterWater +1075.5%
Contains more CarbsCarbs +1698.1%
Contains more OtherOther +112.9%

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% 58% 13%
Saturated fat: Sat. Fat 5.362 g
Monounsaturated fat: Mono. Fat 10.625 g
Polyunsaturated fat: Poly. Fat 2.45 g
Contains more Poly. FatPolyunsaturated fat +71.6%
Contains less Sat. FatSaturated fat -43.9%
~equal in Monounsaturated fat ~10.625g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yolk
2
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
85% 10% 2%
Starch: 51.87 g
Sucrose: 6.22 g
Glucose: 0.92 g
Fructose: 0.95 g
Lactose: 0 g
Maltose: 1.27 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +8785.7%
Contains more GlucoseGlucose +411.1%
Contains more FructoseFructose +1257.1%
Contains more MaltoseMaltose +1714.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yolk Cream cracker DV% diff.
Cholesterol 1085mg 362%
Choline 820.2mg 149%
Selenium 56µg 9.5µg 85%
Vitamin B12 1.95µg 0.46µg 62%
Iron 2.73mg 7.38mg 58%
Vitamin B5 2.99mg 0.462mg 51%
Sodium 48mg 1148mg 48%
Vitamin A 381µg 42%
Phosphorus 390mg 98mg 42%
Vitamin B3 0.024mg 5.08mg 32%
Manganese 0.055mg 0.778mg 31%
Vitamin D 5.4µg 27%
Vitamin D 218IU 27%
Vitamin B6 0.35mg 0.065mg 22%
Vitamin B2 0.528mg 0.24mg 22%
Starch 51.87g 21%
Carbs 3.59g 64.55g 20%
Saturated fat 9.551g 5.362g 19%
Protein 15.86g 7.01g 18%
Zinc 2.3mg 0.66mg 15%
Vitamin K 0.7µg 17.9µg 14%
Polyunsaturated fat 4.204g 2.45g 12%
Calcium 129mg 26mg 10%
Fiber 0g 2.4g 10%
Vitamin B1 0.176mg 0.298mg 10%
Fats 26.54g 20.37g 9%
Calories 322kcal 484kcal 8%
Vitamin E 2.58mg 1.59mg 7%
Magnesium 5mg 25mg 5%
Copper 0.077mg 0.111mg 4%
Monounsaturated fat 11.738g 10.625g 3%
Fructose 0.07g 0.95g 1%
Folate 146µg 149µg 1%
Potassium 109mg 129mg 1%
Net carbs 3.59g 62.15g N/A
Sugar 0.56g 9.37g N/A
Trans fat 3.969g 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%
Omega-3 - EPA 0.011g 0g N/A
Omega-3 - DHA 0.114g 0g N/A
Omega-3 - ALA 0.045g N/A
Omega-6 - Linoleic acid 1.542g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yolk Cream cracker
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%
Cream cracker
Minerals Daily Need Coverage Score
73%
Yolk
71%
Cream cracker

Comparison summary

Which food is lower in Sugar?
Yolk
Yolk is lower in Sugar (difference - 8.81g)
Which food contains less Sodium?
Yolk
Yolk contains less Sodium (difference - 1100mg)
Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 65)
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Cream cracker
Cream cracker is lower in Cholesterol (difference - 1085mg)
Which food is lower in Saturated fat?
Cream cracker
Cream cracker is lower in Saturated fat (difference - 4.189g)
Which food is cheaper?
Cream cracker
Cream cracker is cheaper (difference - $1)
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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/nutrients
  2. Cream cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167530/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.