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Yolk vs. Dates — In-Depth Nutrition Comparison

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Important differences between yolk and dates

  • Yolk has more choline, selenium, vitamin B12, vitamin B5, phosphorus, vitamin D, and vitamin B2; however, dates have more fiber.
  • Yolk's daily need coverage for cholesterol is 362% more.
  • Dates are lower in cholesterol.
  • Dates have a higher glycemic index than yolk.

The food varieties used in the comparison are Egg, yolk, raw, fresh and Dates, deglet noor.

Infographic

Yolk vs Dates 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%
Dates
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more CalciumCalcium +230.8%
Contains more IronIron +167.6%
Contains more ZincZinc +693.1%
Contains more PhosphorusPhosphorus +529%
Contains more SeleniumSelenium +1766.7%
Contains more MagnesiumMagnesium +760%
Contains more PotassiumPotassium +501.8%
Contains more CopperCopper +167.5%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +376.4%

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
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%
Dates
3
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +5060%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +238.5%
Contains more Vitamin B2Vitamin B2 +700%
Contains more Vitamin B5Vitamin B5 +407.6%
Contains more Vitamin B6Vitamin B6 +112.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +668.4%
Contains more CholineCholine +12919%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +5208.3%
Contains more Vitamin KVitamin K +285.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yolk
4
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
Dates
1
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more ProteinProtein +547.3%
Contains more FatsFats +6705.1%
Contains more WaterWater +154.8%
Contains more CarbsCarbs +1990%
~equal in Other ~1.6g

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
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +32505.6%
Contains more Poly. FatPolyunsaturated fat +22026.3%
Contains less Sat. FatSaturated fat -99.7%

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
Dates
4
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +33957.1%
Contains more GlucoseGlucose +10938.9%
Contains more FructoseFructose +27842.9%
Contains more MaltoseMaltose +71.4%
~equal in Starch ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yolk Dates DV% diff.
Cholesterol 1085mg 0mg 362%
Choline 820.2mg 6.3mg 148%
Selenium 56µg 3µg 96%
Vitamin B12 1.95µg 0µg 81%
Vitamin B5 2.99mg 0.589mg 48%
Phosphorus 390mg 62mg 47%
Saturated fat 9.551g 0.032g 43%
Vitamin A 381µg 0µg 42%
Fats 26.54g 0.39g 40%
Vitamin B2 0.528mg 0.066mg 36%
Fiber 0g 8g 32%
Folate 146µg 19µg 32%
Monounsaturated fat 11.738g 0.036g 29%
Polyunsaturated fat 4.204g 0.019g 28%
Vitamin D 218IU 0IU 27%
Vitamin D 5.4µg 0µg 27%
Protein 15.86g 2.45g 27%
Fructose 0.07g 19.56g 24%
Carbs 3.59g 75.03g 24%
Iron 2.73mg 1.02mg 21%
Zinc 2.3mg 0.29mg 18%
Vitamin E 2.58mg 0.05mg 17%
Potassium 109mg 656mg 16%
Copper 0.077mg 0.206mg 14%
Vitamin B6 0.35mg 0.165mg 14%
Vitamin B1 0.176mg 0.052mg 10%
Manganese 0.055mg 0.262mg 9%
Calcium 129mg 39mg 9%
Magnesium 5mg 43mg 9%
Vitamin B3 0.024mg 1.274mg 8%
Calories 322kcal 282kcal 2%
Vitamin K 0.7µg 2.7µg 2%
Sodium 48mg 2mg 2%
Vitamin C 0mg 0.4mg 0%
Net carbs 3.59g 67.03g N/A
Sugar 0.56g 63.35g N/A
Tryptophan 0.177mg 0.012mg 0%
Threonine 0.687mg 0.043mg 0%
Isoleucine 0.866mg 0.049mg 0%
Leucine 1.399mg 0.084mg 0%
Lysine 1.217mg 0.066mg 0%
Methionine 0.378mg 0.022mg 0%
Phenylalanine 0.681mg 0.05mg 0%
Valine 0.949mg 0.071mg 0%
Histidine 0.416mg 0.032mg 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 Dates
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
12%
Dates
Minerals Daily Need Coverage Score
73%
Yolk
29%
Dates

Comparison summary

Which food is lower in Sugar?
Yolk
Yolk is lower in Sugar (difference - 62.79g)
Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 42)
Which food is cheaper?
Yolk
Yolk is cheaper (difference - $1)
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 1085mg)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 46mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 9.519g)
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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.