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Yolk vs Egg - In-Depth Nutrition Comparison

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The main differences between Yolk and Egg

  • Yolk is richer in Choline, Selenium, Vitamin B12, Vitamin B5, Phosphorus, Vitamin A, and Folate, yet Egg is richer in Copper.
  • Daily need coverage for Cholesterol from Yolk is 237% higher.
  • Yolk contains 3 times more Folate than Egg. Yolk contains 146µg of Folate, while Egg contains 44µg.
  • Egg contains less Saturated Fat.

Food types used in this article are Egg, yolk, raw, fresh and Egg, whole, cooked, hard-boiled.

Infographic

Yolk vs Egg infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Yolk
5
:
3
Egg
Contains more Iron +129.4%
Contains more Calcium +158%
Contains more Zinc +119%
Contains more Phosphorus +126.7%
Contains less Sodium -61.3%
Contains more Potassium +15.6%
Contains more Magnesium +100%
Contains more Copper +2497.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 103% 39% 10% 4% 26% 63% 168% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 15% 12% 8% 667% 29% 74% 17%
Contains more Iron +129.4%
Contains more Calcium +158%
Contains more Zinc +119%
Contains more Phosphorus +126.7%
Contains less Sodium -61.3%
Contains more Potassium +15.6%
Contains more Magnesium +100%
Contains more Copper +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" chart below show how much of the daily needs can be covered by 300 grams of the food
Yolk
10
:
1
Egg
Contains more Vitamin A +177.3%
Contains more Vitamin E +150.5%
Contains more Vitamin D +145.5%
Contains more Vitamin B1 +166.7%
Contains more Vitamin B5 +113.9%
Contains more Vitamin B6 +189.3%
Contains more Vitamin B12 +75.7%
Contains more Vitamin K +133.3%
Contains more Folate +231.8%
Contains more Vitamin B3 +166.7%
Equal in Vitamin B2 - 0.513
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 87% 52% 162% 44% 122% 1% 180% 81% 244% 2% 110%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 32% 21% 67% 17% 119% 2% 84% 28% 139% 1% 33%
Contains more Vitamin A +177.3%
Contains more Vitamin E +150.5%
Contains more Vitamin D +145.5%
Contains more Vitamin B1 +166.7%
Contains more Vitamin B5 +113.9%
Contains more Vitamin B6 +189.3%
Contains more Vitamin B12 +75.7%
Contains more Vitamin K +133.3%
Contains more Folate +231.8%
Contains more Vitamin B3 +166.7%
Equal in Vitamin B2 - 0.513

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
90
Yolk
45
Egg
Mineral Summary Score
52
Yolk
108
Egg

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
95%
Yolk
75%
Egg
Carbohydrates
4%
Yolk
1%
Egg
Fats
122%
Yolk
49%
Egg

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Yolk Egg
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index Equal
Lower in price Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yolk Egg
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Sugar?
Yolk
Yolk is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Yolk
Yolk contains less Sodium (difference - 76mg)
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Egg
Egg is lower in Cholesterol (difference - 712mg)
Which food is lower in Saturated Fat?
Egg
Egg is lower in Saturated Fat (difference - 6.284g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($1)
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.

All nutrients comparison - raw data values

Nutrient Yolk Egg Opinion
Calories 322 155 Yolk
Protein 15.86 12.58 Yolk
Fats 26.54 10.61 Yolk
Vitamin C 0 0
Carbs 3.59 1.12 Yolk
Cholesterol 1085 373 Egg
Vitamin D 218 87 Yolk
Iron 2.73 1.19 Yolk
Calcium 129 50 Yolk
Potassium 109 126 Egg
Magnesium 5 10 Egg
Sugar 0.56 1.12 Yolk
Fiber 0 0
Copper 0.077 2 Egg
Zinc 2.3 1.05 Yolk
Starch
Phosphorus 390 172 Yolk
Sodium 48 124 Yolk
Vitamin A 1442 520 Yolk
Vitamin E 2.58 1.03 Yolk
Vitamin D 5.4 2.2 Yolk
Vitamin B1 0.176 0.066 Yolk
Vitamin B2 0.528 0.513 Yolk
Vitamin B3 0.024 0.064 Egg
Vitamin B5 2.99 1.398 Yolk
Vitamin B6 0.35 0.121 Yolk
Vitamin B12 1.95 1.11 Yolk
Vitamin K 0.7 0.3 Yolk
Folate 146 44 Yolk
Trans Fat
Saturated Fat 9.551 3.267 Egg
Monounsaturated Fat 11.738 4.077 Yolk
Polyunsaturated fat 4.204 1.414 Yolk
Tryptophan 0.177 0.153 Yolk
Threonine 0.687 0.604 Yolk
Isoleucine 0.866 0.686 Yolk
Leucine 1.399 1.075 Yolk
Lysine 1.217 0.904 Yolk
Methionine 0.378 0.392 Egg
Phenylalanine 0.681 0.668 Yolk
Valine 0.949 0.767 Yolk
Histidine 0.416 0.298 Yolk
Fructose 0.07 Yolk

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/nutrients
  2. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.