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  6. Yolk vs. Dried fruit

Yolk vs. Dried fruit — In-Depth Nutrition Comparison

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What are the differences between Yolk and Dried fruit?

  • Yolk is richer than Dried fruit in Choline, Selenium, Vitamin B12, Vitamin B5, Phosphorus, Vitamin D, Vitamin B2, and Folate.
  • Yolk's daily need coverage for Cholesterol is 362% more.
  • The amount of Cholesterol in Dried fruit is lower.

We used Egg, yolk, raw, fresh and Apricots, dried, sulfured, uncooked types in this article.

Infographic

Yolk vs Dried fruit 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
:
5
Dried fruit
Dried fruit
Contains more Calcium +134.5%
Contains more Phosphorus +449.3%
Contains more Zinc +489.7%
Contains more Selenium +2445.5%
Contains more Magnesium +540%
Contains more Potassium +966.1%
Contains less Sodium -79.2%
Contains more Copper +345.5%
Contains more Manganese +327.3%
Equal in Iron - 2.66
Yolk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 103% 4% 168% 10% 7% 63% 26% 8% 306%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Contains more Calcium +134.5%
Contains more Phosphorus +449.3%
Contains more Zinc +489.7%
Contains more Selenium +2445.5%
Contains more Magnesium +540%
Contains more Potassium +966.1%
Contains less Sodium -79.2%
Contains more Copper +345.5%
Contains more Manganese +327.3%
Equal in Iron - 2.66

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
7
:
5
Dried fruit
Dried fruit
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1073.3%
Contains more Vitamin B2 +613.5%
Contains more Vitamin B5 +479.5%
Contains more Vitamin B6 +144.8%
Contains more Folate +1360%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +149.9%
Contains more Vitamin E +67.8%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +10687.5%
Contains more Vitamin K +342.9%
Yolk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 87% 52% 162% 0% 44% 122% 1% 180% 81% 110% 244% 2%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1073.3%
Contains more Vitamin B2 +613.5%
Contains more Vitamin B5 +479.5%
Contains more Vitamin B6 +144.8%
Contains more Folate +1360%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +149.9%
Contains more Vitamin E +67.8%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +10687.5%
Contains more Vitamin K +342.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yolk
Yolk
3
:
2
Dried fruit
Dried fruit
Contains more Protein +367.8%
Contains more Fats +5103.9%
Contains more Water +69.3%
Contains more Carbs +1644.8%
Contains more Other +51.2%
Yolk
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
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more Protein +367.8%
Contains more Fats +5103.9%
Contains more Water +69.3%
Contains more Carbs +1644.8%
Contains more Other +51.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yolk
Yolk
2
:
1
Dried fruit
Dried fruit
Contains more Monounsaturated Fat +15762.2%
Contains more Polyunsaturated fat +5581.1%
Contains less Saturated Fat -99.8%
Yolk
37% 46% 16%
Saturated Fat: 9.551 g
Monounsaturated Fat: 11.738 g
Polyunsaturated fat: 4.204 g
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Contains more Monounsaturated Fat +15762.2%
Contains more Polyunsaturated fat +5581.1%
Contains less Saturated Fat -99.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yolk
Yolk
3
:
4
Dried fruit
Dried fruit
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Sucrose +11171.4%
Contains more Glucose +18277.8%
Contains more Fructose +17714.3%
Yolk
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
Dried fruit
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Sucrose +11171.4%
Contains more Glucose +18277.8%
Contains more Fructose +17714.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yolk Dried fruit Opinion
Net carbs 3.59g 55.34g Dried fruit
Protein 15.86g 3.39g Yolk
Fats 26.54g 0.51g Yolk
Carbs 3.59g 62.64g Dried fruit
Calories 322kcal 241kcal Yolk
Starch 0.35g Dried fruit
Fructose 0.07g 12.47g Dried fruit
Sugar 0.56g 53.44g Yolk
Fiber 0g 7.3g Dried fruit
Calcium 129mg 55mg Yolk
Iron 2.73mg 2.66mg Yolk
Magnesium 5mg 32mg Dried fruit
Phosphorus 390mg 71mg Yolk
Potassium 109mg 1162mg Dried fruit
Sodium 48mg 10mg Dried fruit
Zinc 2.3mg 0.39mg Yolk
Copper 0.077mg 0.343mg Dried fruit
Manganese 0.055mg 0.235mg Dried fruit
Selenium 56µg 2.2µg Yolk
Vitamin A 1442IU 3604IU Dried fruit
Vitamin A RAE 381µg 180µg Yolk
Vitamin E 2.58mg 4.33mg Dried fruit
Vitamin D 218IU 0IU Yolk
Vitamin D 5.4µg 0µg Yolk
Vitamin C 0mg 1mg Dried fruit
Vitamin B1 0.176mg 0.015mg Yolk
Vitamin B2 0.528mg 0.074mg Yolk
Vitamin B3 0.024mg 2.589mg Dried fruit
Vitamin B5 2.99mg 0.516mg Yolk
Vitamin B6 0.35mg 0.143mg Yolk
Folate 146µg 10µg Yolk
Vitamin B12 1.95µg 0µg Yolk
Vitamin K 0.7µg 3.1µg Dried fruit
Tryptophan 0.177mg 0.016mg Yolk
Threonine 0.687mg 0.073mg Yolk
Isoleucine 0.866mg 0.063mg Yolk
Leucine 1.399mg 0.105mg Yolk
Lysine 1.217mg 0.083mg Yolk
Methionine 0.378mg 0.015mg Yolk
Phenylalanine 0.681mg 0.062mg Yolk
Valine 0.949mg 0.078mg Yolk
Histidine 0.416mg 0.047mg Yolk
Cholesterol 1085mg 0mg Dried fruit
Saturated Fat 9.551g 0.017g Dried fruit
Omega-3 - DHA 0.114g 0g Yolk
Omega-3 - EPA 0.011g 0g Yolk
Monounsaturated Fat 11.738g 0.074g Yolk
Polyunsaturated fat 4.204g 0.074g Yolk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yolk Dried fruit
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
90%
Yolk
38%
Dried fruit
Minerals Daily Need Coverage Score
73%
Yolk
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Yolk
Yolk is lower in Sugar (difference - 52.88g)
Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 31)
Which food is cheaper?
Yolk
Yolk is cheaper (difference - $1)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 38mg)
Which food is lower in Cholesterol?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 1085mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 9.534g)
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.
Which food is richer in vitamins?
?
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.