Yolk vs. Egg — In-Depth Nutrition Comparison
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The main differences between yolk and eggs
- Yolk is richer in choline, selenium, vitamin B12, vitamin B5, phosphorus, folate, and vitamin D, yet eggs are richer in copper.
- Daily need coverage for cholesterol for yolk is 237% higher.
- Yolk contains 3 times more folate than eggs. Yolk contains 146µg of folate, while eggs contain 44µg.
- Eggs contain less saturated fat.
Food types used in this article are Egg, yolk, raw, fresh and Egg, whole, cooked, hard-boiled.
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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.
| Contains more CalciumCalcium | +158% |
| Contains more IronIron | +129.4% |
| Contains more ZincZinc | +119% |
| Contains more PhosphorusPhosphorus | +126.7% |
| Contains less SodiumSodium | -61.3% |
| Contains more ManganeseManganese | +111.5% |
| Contains more SeleniumSelenium | +81.8% |
| Contains more MagnesiumMagnesium | +100% |
| Contains more PotassiumPotassium | +15.6% |
| Contains more CopperCopper | +2497.4% |
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.
| Contains more Vitamin AVitamin A | +155.7% |
| Contains more Vitamin EVitamin E | +150.5% |
| Contains more Vitamin DVitamin D | +145.5% |
| Contains more Vitamin B1Vitamin B1 | +166.7% |
| Contains more Vitamin B5Vitamin B5 | +113.9% |
| Contains more Vitamin B6Vitamin B6 | +189.3% |
| Contains more Vitamin B12Vitamin B12 | +75.7% |
| Contains more Vitamin KVitamin K | +133.3% |
| Contains more FolateFolate | +231.8% |
| Contains more CholineCholine | +179.2% |
| Contains more Vitamin B3Vitamin B3 | +166.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Cholesterol | 1085mg | 373mg | 237% |
| Copper | 0.077mg | 2mg | 214% |
| Choline | 820.2mg | 293.8mg | 96% |
| Selenium | 56µg | 30.8µg | 46% |
| Vitamin B12 | 1.95µg | 1.11µg | 35% |
| Vitamin B5 | 2.99mg | 1.398mg | 32% |
| Phosphorus | 390mg | 172mg | 31% |
| Saturated fat | 9.551g | 3.267g | 29% |
| Folate | 146µg | 44µg | 26% |
| Vitamin A | 381µg | 149µg | 26% |
| Fats | 26.54g | 10.61g | 25% |
| Polyunsaturated fat | 4.204g | 1.414g | 19% |
| Monounsaturated fat | 11.738g | 4.077g | 19% |
| Iron | 2.73mg | 1.19mg | 19% |
| Vitamin B6 | 0.35mg | 0.121mg | 18% |
| Vitamin D | 5.4µg | 2.2µg | 16% |
| Vitamin D | 218IU | 87IU | 16% |
| Zinc | 2.3mg | 1.05mg | 11% |
| Vitamin E | 2.58mg | 1.03mg | 10% |
| Vitamin B1 | 0.176mg | 0.066mg | 9% |
| Calcium | 129mg | 50mg | 8% |
| Calories | 322kcal | 155kcal | 8% |
| Protein | 15.86g | 12.58g | 7% |
| Sodium | 48mg | 124mg | 3% |
| Vitamin B2 | 0.528mg | 0.513mg | 1% |
| Manganese | 0.055mg | 0.026mg | 1% |
| Potassium | 109mg | 126mg | 1% |
| Magnesium | 5mg | 10mg | 1% |
| Carbs | 3.59g | 1.12g | 1% |
| Net carbs | 3.59g | 1.12g | N/A |
| Sugar | 0.56g | 1.12g | N/A |
| Vitamin B3 | 0.024mg | 0.064mg | 0% |
| Vitamin K | 0.7µg | 0.3µg | 0% |
| Tryptophan | 0.177mg | 0.153mg | 0% |
| Threonine | 0.687mg | 0.604mg | 0% |
| Isoleucine | 0.866mg | 0.686mg | 0% |
| Leucine | 1.399mg | 1.075mg | 0% |
| Lysine | 1.217mg | 0.904mg | 0% |
| Methionine | 0.378mg | 0.392mg | 0% |
| Phenylalanine | 0.681mg | 0.668mg | 0% |
| Valine | 0.949mg | 0.767mg | 0% |
| Histidine | 0.416mg | 0.298mg | 0% |
| Fructose | 0.07g | 0% | |
| Omega-3 - EPA | 0.011g | 0.005g | N/A |
| Omega-3 - DHA | 0.114g | 0.038g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +26.1% |
| Contains more FatsFats | +150.1% |
| Contains more CarbsCarbs | +220.5% |
| Contains more OtherOther | +58.9% |
| Contains more WaterWater | +42.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +187.9% |
| Contains more Poly. FatPolyunsaturated fat | +197.3% |
| Contains less Sat. FatSaturated fat | -65.8% |
