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  6. Yolk vs. Garden cress

Yolk vs. Garden cress — In-Depth Nutrition Comparison

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How are yolk and garden cress different?

  • Yolk is richer in choline, selenium, vitamin B12, vitamin B5, and phosphorus, while garden cress is higher in vitamin K, vitamin A, and vitamin C.
  • Garden cress covers your daily need for vitamin K, 451% more than yolk.

Egg, yolk, raw, fresh and Cress, garden, raw types were used in this article.

Infographic

Yolk vs Garden cress 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
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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more CalciumCalcium +59.3%
Contains more IronIron +110%
Contains more ZincZinc +900%
Contains more PhosphorusPhosphorus +413.2%
Contains more SeleniumSelenium +6122.2%
Contains more MagnesiumMagnesium +660%
Contains more PotassiumPotassium +456%
Contains more CopperCopper +120.8%
Contains less SodiumSodium -70.8%
Contains more ManganeseManganese +905.5%

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
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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin EVitamin E +268.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +120%
Contains more Vitamin B2Vitamin B2 +103.1%
Contains more Vitamin B5Vitamin B5 +1135.5%
Contains more Vitamin B6Vitamin B6 +41.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +82.5%
Contains more CholineCholine +4106.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +4066.7%
Contains more Vitamin KVitamin K +77314.3%
~equal in Vitamin A ~346µg

All nutrients comparison - raw data values

Nutrient Yolk Garden cress DV% diff.
Vitamin K 0.7µg 541.9µg 451%
Cholesterol 1085mg 0mg 362%
Choline 820.2mg 19.5mg 146%
Selenium 56µg 0.9µg 100%
Vitamin B12 1.95µg 0µg 81%
Vitamin C 0mg 69mg 77%
Vitamin B5 2.99mg 0.242mg 55%
Phosphorus 390mg 76mg 45%
Saturated fat 9.551g 0.023g 43%
Fats 26.54g 0.7g 40%
Monounsaturated fat 11.738g 0.239g 29%
Polyunsaturated fat 4.204g 0.228g 27%
Vitamin D 218IU 0IU 27%
Vitamin D 5.4µg 0µg 27%
Protein 15.86g 2.6g 27%
Manganese 0.055mg 0.553mg 22%
Vitamin B2 0.528mg 0.26mg 21%
Zinc 2.3mg 0.23mg 19%
Iron 2.73mg 1.3mg 18%
Folate 146µg 80µg 17%
Potassium 109mg 606mg 15%
Calories 322kcal 32kcal 15%
Vitamin E 2.58mg 0.7mg 13%
Copper 0.077mg 0.17mg 10%
Vitamin B6 0.35mg 0.247mg 8%
Vitamin B1 0.176mg 0.08mg 8%
Magnesium 5mg 38mg 8%
Vitamin B3 0.024mg 1mg 6%
Calcium 129mg 81mg 5%
Vitamin A 381µg 346µg 4%
Fiber 0g 1.1g 4%
Sodium 48mg 14mg 1%
Carbs 3.59g 5.5g 1%
Net carbs 3.59g 4.4g N/A
Sugar 0.56g 4.4g 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yolk
Yolk
2
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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +510%
Contains more FatsFats +3691.4%
Contains more CarbsCarbs +53.2%
Contains more WaterWater +70.9%
~equal in Other ~1.8g

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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Mono. FatMonounsaturated fat +4811.3%
Contains more Poly. FatPolyunsaturated fat +1743.9%
Contains less Sat. FatSaturated fat -99.8%

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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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.