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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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%
53%
Minerals Daily Need Coverage Score
73%
103%
Comparison summary
Which food is lower in Sugar?
Yolk is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Yolk contains less Sodium (difference - 76mg)
Which food is richer in vitamins?
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Egg is lower in Cholesterol (difference - 712mg)
Which food is lower in Saturated fat?
Egg is lower in Saturated fat (difference - 6.284g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is cheaper?
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The foods are relatively equal in price ($1)
Which food is richer in minerals?
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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.